PREGNANCY DIET

 Meat, chicken, fish, dried beans, eggs and hard-boiled fruits

 It provides vitamin B, protein, iron and zinc.  You can get 2-3 ounces of cooked meat, chicken or fish.

 Other foods in this group include an ounce of mutton, 1/2 cup cooked dried beans, one egg or 2 tablespoons peanut butter. Milk, yogurt, and cheese.

It is a storehouse of protein, calcium, phosphorus and vitamins.  It comes with a cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese.

 Whenever possible you should have low fat foods, whole milk or skim milk, cream, cream, etc., if available in your supermarket. These include yogurt-milk and low-sugar foods.  If you find that you do not have enough milk, check with your doctor for other calcium-rich foods.

 Fruits

 This group provides vitamin ‘A’ ‘C’ potassium and fiber.  A medium apple, banana or orange, 1/2 cup sliced, cooked or canned fruit, or six ounces of fruit juice.  Berries, citrus fruits or juices, watermelons and other fruits are rich in Vitamin C.  Raisins and prunes are also good.

 Vegetables

 It contains vitamins A and C and minerals like iron and magnesium. It is low in fat and fibrous, so it does not cause constipation.  One cup of raw leafy vegetables (spinach, lettuce, Lroccoli), 1/2 cup of other cooked or raw leafy vegetables (carrot, sweet potato, maize, peas, potatoes) or 3/4 cup of vegetable juice.

 Bread, (Ereals, Rice and Pastas)

 The main source of energy is carbohydrates (starch), as well as vitamins, minerals and fiber.  One slice of pava, one ounce of cereal, or 1/2 cup of cooked cereal, rice or pasta.  This is true.  Whenever possible you should have whole-grain cereals and low-sugar foods.

 Fats, oils and sweets

 These foods are high in calories and should be low in vitamins or minerals.

 Foods high in iron

 Most women also have low levels of red blood cells.  Menstruation, irregular and improper diet or previous pregnancy were some of the reasons.  So before you get pregnant, you should increase the amount of iron in your body.  Experimenting with meat raisins, soybean products, spinach and wheat germ will increase your iron intake. The need for iron doubles daily during pregnancy.

 If you eat nutritious food wisely, you and your baby will definitely get better nutrition.  You will need to make changes during pregnancy to get more calories.  The key to good nutrition is a balanced diet.