A healthy pregnancy diet is all about balanced nutrition—giving your body and your baby the right nutrients to support growth and development. Here's a simple breakdown of what to include and avoid:
Key Nutrients & Foods to Include:
1. Folic Acid (Folate)
Why: Prevents neural tube defects.
Sources: Leafy greens, fortified cereals, citrus fruits, beans.
2. Iron
Why: Supports extra blood supply and prevents anemia.
Sources: Red meat, spinach, lentils, iron-fortified cereals.
3. Calcium
Why: Builds strong bones and teeth for the baby.
Sources: Milk, cheese, yogurt, almonds, broccoli.
4. Protein
Why: Essential for baby’s growth.
Sources: Eggs, chicken, fish (low mercury), tofu, beans.
5. Omega-3 Fatty Acids (DHA)
Why: Supports baby’s brain and eye development.
Sources: Salmon, walnuts, flaxseeds, chia seeds.
6. Fiber
Why: Helps with digestion and prevents constipation.
Sources: Whole grains, fruits, vegetables, legumes.
7. Water
Why: Helps form amniotic fluid and supports blood flow.
Tip: Drink at least 8–10 glasses a day.
