During pregnancy, a balanced diet is crucial for the health of both mother and baby. Ensuring an adequate intake of protein is essential as it promotes the growth of fetal tissues and organs. Recommended foods include chicken, fish, legumes, and dairy products. Folic acid is also essential for the normal development of the fetal neural tube. A deficiency may lead to defects in the nervous system, which can be supplemented by consuming leafy vegetables, legumes, whole grains, and yeast.
Calcium is crucial for building the baby’s bones and teeth and maintaining the mother’s bone health. Good sources of calcium include dairy products, fish, tofu, and cheese. Iron is essential for producing hemoglobin, preventing anemia in pregnant women, and promoting fetal blood circulation. Lean meat, eggs, legumes, and dark green vegetables are sources of iron. Additionally, vitamin C not only boosts the immune system of pregnant women but also aids in iron absorption. It is recommended to consume foods rich in vitamin C such as citrus fruits, strawberries, tomatoes, and red peppers.
Regarding safety, pregnant women should avoid raw meat, raw fish, raw eggs, and other foods that may cause food poisoning. Emphasizing the freshness of ingredients and correct cooking methods is important. When planning meals, it is advisable to consult a doctor or nutritionist to ensure a comprehensive and balanced diet.
