Extra nutrients are required for the health of the mother, and the unborn baby, during pregnancy. Pregnancy weight gain should be about 2kg (4.4 lbs.) per month. Drinking plenty of water, and obtaining fiber from fresh fruits and vegetables, whole grains, nuts, and seeds is very important.
Nutrition During Pregnancy
Pregnant Women Should Get:
1. Extra folic acid from sweet corn, broccoli and legumes
2. Extra vitamin C from citrus, kiwi and berries
3. Extra calcium from low-fat dairy, fish and leafy greens
4. Extra protein from poultry, legumes, fish, and low-fat dairy
5. Extra vitamin B1 from whole grains, yeast extract and sunflower seeds
6. Extra vitamin B2 from yeast extract
Foods to Avoid During Pregnancy
- Raw or lightly cooked eggs
- Soft cheeses such as Brie and Camembert
- Coffee
- Alcohol is to be avoided completely.
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