Protein, iron, folic acid, and iodine are all essential nutrients for pregnant women. Adequate calcium intake is also important.

Making good food choices during pregnancy will help you have a healthy pregnancy and baby. Here are some tips to help you eat better while pregnant.

Maintain a healthy diet.

• Eating a healthy diet consists of a balanced diet that includes a variety of healthy foods and beverages.
• Eat a wide range of fruits, vegetables, whole grains, *** - free or low - *** dairy products, and protein-rich foods.
• Reduce the amount of sugar, saturated fat, and sodium added to your diet by choosing foods and drinks that are low in sugar, saturated fat, and sodium (salt).
• Avoid refined grains and carbohydrates found in cookies, white bread, and other snack items.
• If you feel nauseous, consider eating a fruit.

Make sure you are getting the right number of calories.

You do not have to eat twice as much to get pregnant.

• Most women do not need many calories in the first trimester (first 12 weeks).
• Second Trimester (13 to 26 weeks) - Most women need an extra 340 calories a day during this time.
• After 26 weeks, most women need an extra 450 calories a day.
• Ask your doctor or midwife how many calories you need during pregnancy.

Make smart snack decisions.

Here are some good snacks for you:

• Fruits and less - *** or *** - yogurt (see Sugar-Free Alternatives)
• Cereals made from whole grains and topped with *** - free or reduced - *** cheese
• Carrots dipped in hummus
• Take folic acid, iron, and iodine-fortified prenatal vitamins every day.
• Folic acid helps in the prevention of certain congenital abnormalities in the brain and spinal cord.

Iron

Take 8 to 12 ounces of seafood every week.

Fish and shellfish contain healthy fats that are good for you and your baby. However, some fish contain high levels of mercury, a toxic element that can harm your baby's development. Seafood is a great choice as it is strong in healthy fats but low in mercury.

The best choice

Since these options are low in mercury, you can eat 8 to 12 ounces each week.

• Canned lightweight tuna
• Catfish
• COD
• Hilsa
• Musk
• Salmon fish
• Rough
• Shrimp
• Tilapia
• Trout

Great Choice

If you do not take any other seafood that week, you can eat 4 ounces of this fish.

• White (albacore) tuna, canned or fresh
• Striped bass or Chilean sea bass
• Grouper
• Holbert
• Mahi Mahi
• Snapper
• Tuna (Ellofin)
• Stay away from fish
• Bigeye tuna, king mackerel, marlin, orange raffia, shark, swordfish, and sailfish are all out of range. They are rich in mercury.

Some foods should be avoided.

These foods may contain germs that can harm your baby. Avoid the following:

• Sushi or green oysters are examples of raw (raw) or rare (less cooked) fish or shellfish.
• Soft cheeses (such as feta, brie, and goat cheese) if not pasteurized.
• Raw or rare meats, poultry or eggs
• Unpasteurized juices or unpasteurized milk
• They are not recommended for lunch or deli meats, smoked seafood, and hot dogs until cooked through.
• Made into a salad like ham salad, chicken salad, or seafood salad
• Alfalfa, clover, radish, and moong sprouts are examples of raw sprouted grains.

Caffeinated and sugary drinks should be avoided. If you are going to have coffee or tea, go for decaf. 

Choose options that are not sweet and do not add sugar.

Instead of soda, fruit drinks, and sugary drinks like energy or sports drinks, drink water or Seltzer.

Do not take alcoholic beverages.

During pregnancy, how much alcohol is not safe.