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healthy food for pregnant women

A healthy diet during pregnancy will help your baby develop and grow, especially important if you're pregnant or planning a pregnancy.
Eat a healthy diet during pregnancy

a healthy diet during pregnancy

You don't have to follow a special diet, but it's important to eat a variety of different foods every day to get the right balance of the nutrients you and your child need. 

It's best to get vitamins and minerals from the foods you eat, but if you're pregnant, you also need to take a folic acid supplement to make sure you get everything you need.

No need to "eat for 2"

You'll probably find you hungrier than usual, but you don't need to "eat for 2", even if you expect twins or triplets.

Try to have a healthy breakfast every day, as this can help you avoid snacks in foods high in fat and sugar.

Eating healthily often means changing the amount of different foods you eat so that your diet changes, instead of cutting off all your favorites, you can use the Eatwell guide to get the balance of your diet, It shows you how much of what you should eat should come from each food group to get a healthy, balanced diet.

You don't have to achieve that balance with every meal, but try to get the right balance for a week.

Pregnant fruits and vegetables:

Eat lots of fruits and vegetables because they provide vitamins and minerals, as well as fiber that can help with digestion and prevent constipation.

Eat at least 5 servings of fruits and vegetables a day, including fresh, frozen, preserved, dried, or pressed portions, Always wash fresh fruits and vegetables carefully.

Starch foods (carbohydrates) during pregnancy:

Starch foods are an important source of energy, some vitamins, and fiber, and help you feel full without containing too many calories, These include bread, potatoes, breakfast cereals, rice, pasta, pasta, corn, millet, oats, potatoes, and cornmeal If you have fries, go get the lowest-high-fat, salt-baked fries.

Protein in pregnancy:

Eat some protein-rich foods every day. Protein sources include:


  1. Beans.
  2. Pulse.
  3. Fish.
  4. Eggs.
  5. Meat (but avoid liver).
  6. Birds.
  7. Nuts.
  8. Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat. 


Make sure poultry, burgers, sausages, and whole pieces of meat such as lamb, beef, and pork are cooked very carefully until they melt until they are melted to the end Check that there is no pink meat and that the juices do not contain pink or red meat.

Try eating 2 servings of fish a week, 1 of which should be oily fish such as salmon, sardines, or mackerel, Discover the health benefits of fish and shellfish, There are certain types of fish you should avoid if you are pregnant or planning to get pregnant, including shark, swordfish, and marlin.

If you are pregnant, you should avoid more than 2 servings of fatty fish per week, such as salmon, trout, mackerel, and herring, as it may contain contaminants (toxins).

You should avoid eating some raw or partially boiled eggs, as there is a risk of salmonella.

Eggs produced in accordance with the British Lion Code of Practice are safe for pregnant women to eat raw or partially cooked, as they come from salmonella-vaccinated herds.

Eggs not produced under the lion code are considered less safe, and pregnant women are advised not to eat them raw or partially cooked, including mousse, mayonnaise, and soufflé, These eggs should be boiled until white and yellow are hard.

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