A pregnant woman's interest in healthy nutrition during pregnancy can help her have a healthy pregnancy and a healthy baby.
Here are some healthy food tips that benefit a pregnant woman during

1.Eat a balanced diet

During pregnancy, a pregnant woman should be careful to diversify the food in the daily food menu, to include foods from the following five detailed food groups:

1.Whole grains

Whole grains are very high in fiber and protein and are rich in antioxidants, iron, zinc, magnesium, copper, and B vitamins, which are essential for preventing heart disease and diabetes. Among the types of whole grains: whole wheat, brown rice, oats, barley, quinoa, and corn.

2.Vegetables and fruits

A pregnant woman should eat different types of vegetables and fruits daily, because they are a rich source of vitamins and minerals, especially vitamin C, vitamin A, and potassium, in addition to their low fat and sodium content.
It is preferable to eat fruits whole and not as juice to get the most benefit from the fiber.

3.Food rich in protein

The amino acids that makeup protein are an essential component for building the cells of an expectant mother and her fetus. Therefore, it is necessary to eat an adequate amount of protein during pregnancy, especially in the second and third trimesters, because it supports the growth and proper development of the fetus, and positively affects the growth of the fetus's body and brain tissues and the increase in blood flow to it.
Among the sources rich in protein are animal foods such as lean meats, eggs, poultry, fish, and plant-based foods such as grains and beans.

4.Dairy products

Dairy products are an important source of protein and calcium, which are indispensable during pregnancy, to maintain the health of the bones of the pregnant woman and the fetus.
It is preferable to eat 2-3 servings daily, and choose low-fat varieties, for example, semi-skimmed or skimmed milk, low-fat curd, and smooth cheese.

5.Food rich in healthy unsaturated fats

Foods rich in unsaturated fats are of great importance in the neurological and visual development of the fetus, preventing complications from childbirth, including premature labor and fetal death.
 Among the foods rich in fat: avocados, olives, tahini, olive oil, canola oil, nuts, and unsalted seeds (such as pumpkin seeds and sunflower seeds).

2. Follow a regular diet

Eat three meals and two to three snacks throughout the day. Incorporate foods from at least three food groups with each meal.
Eat your first meal in the morning an hour after you get up. The other meals are about three to four hours apart, and the last meal is at least two hours before bed.

3. Avoid excessive consumption of products that  contain caffeine

The pregnant woman should avoid excessive consumption of stimulants such as tea and coffee, and when consuming them, the amount should be estimated by one cup each throughout the day.

4. Avoid eating meals and fast and ready-to-eat meals that lack the necessary and required nutrients for the health of the pregnant woman and her fetus, in addition to containing these foods containing substances harmful to the pregnant woman and her fetus.

5. Taking into account the appropriateness of food quantities for personal needs.

The amount of food a pregnant woman needs depends on her age, physical activity, height, weight and health condition.

6. Avoid eating large quantities of table salt and foods rich in salt.

7. Taking nutritional supplements for folic acid, iron, and calcium, as deficiency during pregnancy from these elements causes health problems.

8. Avoid excessive sugar-rich foods and sweets that do not benefit the fetus and lead to obesity.

9. Reducing the consumption of artificial sweeteners during pregnancy.

10. Drink enough fluids, at least 8 cups a day, including milk, water, and fresh juices.

A pregnant woman of the vegetarian type must ensure that all the necessary nutrients are available for her and her fetus.
If her diet includes fish, chicken, milk, cheese, and eggs, then it is easy to make a complete meal. In the case of total dependence on plants, the pregnant woman must ensure that she gets adequate protein and takes some vitamins, such as vitamin B, D.

Pregnant women suffering from an intolerance to the sugar lactose found in milk and dairy products. She must see a doctor ensure that she is getting an adequate amount of calcium, either through nutritional supplements or some foods such as spinach.

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