NUTRITION DURING PREGNANCY

NUTRITION  FOR A PREGNANT  WOMAN

It is important for pregnant women to eat a varied and nutritious diet to support the growth and development of the baby. It is recommended to eat a variety of foods from all food groups, including:

• Fruits and vegetables: Aim for at least 4-5 servings of fruits and vegetables per day. Choose a variety of colors to get a range of nutrients.

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• Grains: Choose whole grains, such as whole wheat, oats, quinoa, and brown rice, which are higher in nutrients and fiber compared to refined grains.

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• Protein: Choose a variety of protein sources, including lean meats, poultry, fish, beans, tofu, and nuts. It is recommended to aim for at least 3 servings of protein-rich foods per day.

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• Dairy: Dairy products, such as milk, cheese, and yogurt, are a good source of calcium and other nutrients. Choose low-fat or fat-free options to limit intake of saturated fat.

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  Fats: Choose healthy fats, such as olive oil, avocados, and nuts, over unhealthy fats, such as butter and fried foods.

• Folic acid: This is important for the development of the neural tube and can help prevent birth defects.

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• Good sources include leafy green vegetables, beans, and fortified grains.

• Iron: Pregnancy increases the body's need for iron to support the growth of the baby and the placenta.

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• Good sources include red meat, poultry, fish, beans, and fortified cereals.

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• Calcium: This is important for the development of the baby's teeth and bones.

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• Good sources include milk, cheese, and yogurt.

It is also important for pregnant women to get enough fluids, especially water. Pregnant women should also avoid certain foods and drinks that may be harmful to the baby, such as alcohol and certain types of fish that may contain high levels of mercury.

If you have any concerns about your nutrition during pregnancy, it is important to consult with a healthcare provider or a registered dietitian.