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Pregnancy is an exciting time in a woman’s life, with every passing day, we get closer to our bundle of joy. However, it is vital to keep a check on what we eat during this time. With so many mixed opinions available on what to eat and what not to eat, it can be confusing at times. But don’t worry, I am here to help you out! When you are pregnant, it’s especially important to eat a healthy diet that provides enough nutrients to support the growth and development of your baby. While many foods are safe to eat during pregnancy, there are some foods which are best avoided as they can be harmful to your baby. Let’s start with what to avoid. The checklist includes fish that are high in mercury, such as shark, swordfish, king mackerel, and tilefish. Raw or undercooked meat, eggs, and poultry which can cause food poisoning or toxoplasmosis. Unpasteurized milk, cheese, and juices that may contain harmful bacteria and soft cheeses like feta, brie, and camembert should be avoided as well. On the other hand, there are plenty of healthy foods that you can eat during pregnancy that will provide all the necessary nutrients that your baby needs to grow. To gain weight during pregnancy, you need to consume an additional 300-500 calories per day. Include healthy fats such as avocado, nuts, and seeds in your diet. Leafy green vegetables like spinach, kale, and collard greens are also a good source of nutrients and fiber. They contain vitamin A, C, E, and K, as well as folate, calcium, iron, and potassium. Another superfood for pregnant women is sweet potatoes. They are rich in fiber, vitamin C, potassium, and beta carotene. Apart from these, you can also add whole grains such as brown rice, quinoa, and oats to your diet. These are rich in fiber and vitamin B and are a good source of carbs that provide energy to your body. Non-fat yogurt and low-fat cheese provide calcium, protein, and vitamin D. It is essential to keep in mind that everyone’s body is different and everyone may have different requirements. Therefore, consulting your doctor before making any major changes to your diet is necessary. Your doctor can help you with a personalized diet plan that is aligned with your body’s specific needs. In conclusion, during pregnancy, it’s important to pay heed to what we consume. Avoiding certain food items while consuming healthy ones can ensure that the baby’s growth and health are not compromised. Eating a healthy diet during pregnancy not only ensures proper growth and development of the baby but also prevents complications for the mother. So, let’s start making healthy choices for ourselves and our little one!

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