Categories: Special Diets

Enrich your Fetus with Rich and Balanced Diet

Being pregnant does not mean that you can eat whatever you want. you have to think about your child who…

Being pregnant does not mean that you can eat whatever you want. you have to think about your child who is growing within you and what is good for them. So, you should have a balanced diet. We will introduce the foods you can eat and the ones you should avoid.

Foods to eat during pregnancy

The goal during pregnancy is to eat nutritious foods most of the time, and to get the necessary nutrition, you should focus on five groups of foods: vegetables, fruits, fat-free proteins, whole grains and dairy products. Experts advise pregnant women to fill half of their plates with vegetables and fruits, one quarter with whole wheat and the last quarter with fat-free protein, as well as dairy products at each meal.

Pregnant women should focus on eating vegetables and fruits in the last two-trimesters, because they are rich in vitamins, fiber and minerals, and they are low on calories. They should also eat fat-free proteins on each meal, which can be obtained from meat, poultry, cheese, milk, eggs, nuts and legumes which are essential for baby growth. Whole grains can be obtained from oatmeal, whole wheat bread and brown rice. They are useful because they provide energy, fiber, minerals and B vitamins. Pregnant women also need to eat three to four snacks of dairy products such as cheese, milk and yogurt during the day, which are good sources of calcium, protein and vitamin D.

Foods to reduce

Caffeine and fish should be reduced during pregnancy, because too much caffeine may cause miscarriage or premature birth, still, drinking one cup of coffee a day is safe. As for fish, it’s beneficial because it contains omega-3, but white tuna may affect baby’s brain growth because it contains high levels of mercury.

Foods to avoid

Pregnant women should avoid alcohol, fish with high mercury level, non-pasteurized foods and raw meat because they all affect the baby’s development and safety.

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