Best diet for a healthy pregnancy

When pregnant, is very important to have a good nutrition for you and your baby health. Try to have a balanced diet that includes a large variety of food. Read these advices about what is good and what is not to eat during pregnancy:

What to eat when pregnant

• Include high fiber food in your menu like: cereals, whole-grain bread, rice, vegetables and fruits.
• Daily eat at least four portions of foods rich in calcium. You have to get 1000-1300 mg of calcium everyday during pregnancy.
• Everyday eat three servings of iron-rich foods. You must get 27 mg of iron daily.
• Include in your meal oranges, strawberries, broccoli, cauliflower, tomatoes and green peppers that provides with vitamin C. You need 70 mg of vitamin C daily.
• Folic acid is also very important while pregnant to prevent fetal defects. A good source of it is: green leafy vegetables, legumes, veal.
• Be careful with vitamin A, it`s important but excessive intake can lead to fetal malformations. Consume it every 2-days. Source of vitamin A are: carrots, sweet potatoes, spinach, apricots, pumpkins etc.
• Make sure you are getting enough minerals and vitamins in your diet. Choose a variety of foods to get all nutrients. You can get supplements if you need but only with your doctor prescription.

Foods to avoid when pregnant

• Limit caffeine consume. Caffeine is not only present in coffee but also in various drinks, energy drinks, tea, and chocolate. Your caffeine level during pregnancy must be no more than 300 mg per day.
• Avoid alcohol and smoking during pregnancy. The can lead to a premature birth, mental retardation and birth defects.
• Limit fat and cholesterol intake. During pregnancy their levels are high, so limit them in 30% of your total daily calories.
• Choose well the fish you eat, because some of them (king mackerel, shark, and tilefish) contain high level of mercury. Mercury affects the brain development and nervous system.
• Avoid unpasteurized milk, yogurt or cheese because they can cause Listeria infection.