Nutrition Tips for a Healthy Pregnancy

Eating well during pregnancy is vital to support your baby’s growth and development. Your body needs more nutrients, vitamins, and minerals than ever before.

1️⃣ Essential Nutrients

• Folic Acid: Prevents neural tube defects
• Iron: Supports oxygen flow in your blood
• Calcium: Builds baby’s bones and teeth
• Omega-3 Fatty Acids: Brain and eye development

2️⃣ Foods to Include

• Leafy greens, citrus fruits, lentils (for folate)
• Eggs, dairy, lean meats, legumes (for protein)
• Whole grains, oatmeal, brown rice (for energy)

3️⃣ Stay Hydrated

Drink at least 8-10 glasses of water per day. Staying hydrated helps maintain amniotic fluid levels and supports digestion.

4️⃣ Foods to Avoid

• Raw or undercooked meat, eggs, or seafood
• Unpasteurized dairy products
• Caffeine above 200mg/day
• Alcohol and artificial sweeteners

5️⃣ Smart Eating Habits

Eat small, frequent meals to combat nausea. Keep healthy snacks nearby. Don't "eat for two" — focus on quality over quantity.

Tip: Consult your doctor or dietitian for a personalized pregnancy meal plan. 🥗