Pregnancy, birth and baby

Pregnancy Diet & Nutrition: What to Eat, What Not to Eat

Depending on the characteristics and weight of each pregnant woman, weight gain is recommended, and it is not the case that this weight gain is the same for all pregnant women.

Low-weight pregnant women should be about 18 kg overweight, but overweight women with moderate weight during pregnancy should be 11 to 16 kg, and overweight pregnant women should gain 6 and 8 to 11 kg.

Pregnant women who are overweight should not lose weight during pregnancy because it causes a lot of damage to the fetus. Weight gain during pregnancy should be done regularly, and for this reason, the gynecologist examines the pregnant woman every time. Sudden weight loss or gain during pregnancy is not normal, and the cause must be determined.

Diet of a pregnant woman during pregnancy:

Some pregnant women do not gain weight in the first trimester due to morning sickness and lack of desire for food, but women who have a healthy and balanced pregnancy should add 450 grams per week.

Underweight women should be over 450 grams, and overweight women less than 450 grams per week overweight. Adding 300 calories to a pregnant woman’s daily diet from the fourth month onwards is essential because adding this amount of calories protects fetal growth.

Two and a half cups of low-fat milk and a sandwich with side dishes such as 85 grams of lean chicken or eggs with two slices of toast are foods that have 330 calories, and you can use these foods if you are pregnant. Add to your diet.

Important foods in the diet of pregnant women:

In the continuation of this section, we will deal with the discomforts of the pregnancy diet program.

Iron-rich foods

Beans, potatoes, liver, red meat, fish, egg yolks, dark green vegetables, and green leaves such as spinach, legumes, and dried fruits, especially apricot kernels, and oilseeds, are foods rich in iron and are the best ingredients.

Pregnant women should avoid drinking tea and coffee with or immediately after meals to prevent anemia.

Eat iron-rich foods with oranges, grapefruits, tomatoes, cabbage, strawberries, green peppers, and sour lemons and multiply this effect.

Red meat, fish, or chicken are also important foods that should be included in the diet of pregnant women.

Protein material

Eating protein-rich foods such as lean red meat, chicken, and fish is very important during pregnancy because it promotes mental development. These foods are also rich in B vitamins, iron, and minerals necessary for the fetus.

Eggs, cheese, cereals, and legumes are other foods rich in protein and are very useful for pregnant mothers. If you do not want to eat meat or be a vegetarian during pregnancy, you should consult a nutritionist and get protein from milk and eggs.


Pregnant women should consume 1000 mg of calcium daily, and this amount is more important for pregnant women under thirty. This amount of calcium can be provided by pregnant women by consuming milk, yogurt, and dairy products. One cup of milk contains 300 mg of calcium, 30 grams of cheese contains 240 mg, and another cup of yogurt contains 230 mg of calcium.

Soy milk and rice, tuna, nuts, and green leafy vegetables are other good sources of calcium. Instead of milk, you can eat two cups of cooked beans, 115 grams of canned salmon, 3 cups of cooked broccoli extract, three-quarters of a cup of almonds, or two and a half cups of soy and get your calcium.

Omega-3 rich foods

Fish such as salmon, tuna, herring, and its oil, pumpkin seeds, flaxseed, soybeans, sunflower seeds, hazelnuts, sesame, and walnuts are rich in omega-three that pregnant women can eat omega. 3 Provide these substances to your body. Other foods, such as bread, juices, and supplements, contain omega-3 fatty acids and are good for pregnant women.

Foods containing folic acid

Folic acid, folate, or vitamin B9 are the most important nutrients for maintaining a healthy nervous system, blood, and cells that protect the body against heart disease, congenital disabilities, osteoporosis, and many cancers.

One of the causes of defects in the child’s vital organs is the lack of folic acid in the diet of pregnant mothers of these children. Foods rich in feeling acid include lentils, spinach, fruits, asparagus, black beans, lettuce, kale, and parsley.


Consumption of vitamin-rich foods during pregnancy is very important, and pregnant mothers can include these substances in their daily diet, including fruits and vegetables, and not neglect it. Another way to get vitamins for pregnant women is to expose them to the sun, which should be done with a doctor’s advice.

Drink water regularly

Drinking enough water during pregnancy improves the elasticity of the mother’s skin, prevents dehydration, and has many benefits for the fetus. It is better to drink water instead of coffee, tea, and other caffeinated beverages and experience a healthy pregnancy.

Harmful foods in pregnancy:

Caffeinated beverages

Caffeine increases the risk of miscarriage or abnormal births in mothers who receive more than 150 mg of caffeine per day and is one of the substances that all doctors forbid for pregnant women.

High sugar intake Some pregnant women start consuming sugar due to pregnancy, which is very harmful and should be observed in moderation.


Pregnant diets should avoid any mercury-containing seafood such as sharks and swordfish. In addition, smoked and frozen seafood should be avoided as it may harm the mother and fetus. Some countries use raw fish for many recipes, such as cold vegetable soups.

Although raw fish is very healthy and high in protein, doctors do not recommend it for pregnant women. The fish used in cooking this recipe may contain enzymes, a parasitic enzyme that causes infections and disorders.

Although products on the market prevent this, there is no guarantee, so avoid eating raw fish, which is harmful during pregnancy.

Unpasteurized milk and raw or semi-raw eggs

There is a type of bacterium in unpasteurized local milk that causes infection or poisoning of the blood in the fetus through the placenta. Pregnant women should avoid semi-raw eggs and foods such as mayonnaise that contain raw eggs as they cause irreparable damage to the fetus.

Also, remove the soft cheese; As you know, these dairy products are vulnerable to bacteria and parasites. There are many other sources of calcium that you can use to prevent deficiencies that may affect you and your baby.

Canned food, sausages, and hot dogs

Consumption of canned foods, sausages, and hot dogs has harmful preservatives. Pregnant women are about 13 to 15 times more likely to get listeria due to hormonal changes and weakened immune systems. Nitrates and compounds in sausages also increase the risk of colon cancer.

Tips for pregnant women:

  • Sport.
  • Eat fresh fruits and vegetables during pregnancy.
  • Keep calm and avoid stress.
  • Eat five small meals a day.

Stomach upset, and nausea are very common during pregnancy. Many women experience nausea quickly, so they do not eat without knowing they are malnourished. In this regard, we recommend eating every three hours, so get all the nutrients you need. You will receive your needs, and you will not feel uncomfortable.

Eat more whole grains:

You need to get energy during pregnancy because your digestion is more complex when you feed your baby, so late-free carbs are really important.

They allow you to enjoy more energy for a longer period, with the advantage that nutrients are not converted to fat. In addition, whole grains also help your food metabolize faster.

Eat five fruits

Fruit is one of the best options. First of all, the fruit has the same benefits as whole grains. It also gives you sugar and lots of vitamins. We mean natural sugar that activates you and is easily digested, but unnatural sugar burns a lot, making you fat and only endangers your health.

Choose vegetable fats

Animal fats increase cholesterol and weaken you, while vegetable fats have different effects and keep your body healthy. Here are the best things you can do. Include things like crude olive oil, avocado, or low-fat yogurt in your diet.

With these simple recipes, you know exactly what to eat during pregnancy and what to avoid; always remember that the most important thing to stay healthy is to digest and consume vitamins and minerals.

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