What should you eat and drink when your pregnant?

During pregnancy, it is important to eat a healthy, balanced diet that provides all the essential nutrients needed for the growth and development of the baby. Here are some guidelines for what to eat and drink during pregnancy:

Fruits and vegetables: Aim to eat at least five servings of fruits and vegetables per day. They are rich in vitamins, minerals, fiber, and antioxidants, which are all essential for pregnancy. Choose a variety of colorful fruits and vegetables to ensure a diverse intake of nutrients.

Whole grains: Whole grains are a good source of fiber, vitamins, and minerals. Choose whole-wheat bread, brown rice, oatmeal, and other whole-grain products over refined grains whenever possible.

Lean protein: Lean protein is essential for tissue growth and repair. Choose lean meats, such as chicken, fish, turkey, and lean cuts of beef or pork. Plant-based proteins, such as beans, lentils, nuts, and seeds, are also good choices.

Dairy products: Dairy products are a good source of calcium, protein, and other nutrients. Choose low-fat or fat-free milk, yogurt, cheese, and fortified dairy alternatives.

Healthy fats: Healthy fats are important for brain development and absorption of fat-soluble vitamins. Choose unsaturated fats, such as olive oil, avocado, nuts, and seeds. Limit your intake of saturated and trans fats.

Fluids: It is important to stay hydrated during pregnancy. Water is the best choice, but you can also drink unsweetened herbal teas, water-based drinks (such as kombucha or kefir), and fruit-infused water. Limit your intake of sugary drinks, such as soda, juice, and sports drinks.

Foods to avoid: There are certain foods that should be avoided during pregnancy due to the risk of foodborne illness or adverse effects on the pregnancy. These include:

* Raw or undercooked meat, poultry, and seafood

* Unpasteurized milk and dairy products

* Soft cheeses, such as brie, camembert, feta, and blue cheese

* Raw eggs

* Fish that are high in mercury, such as tuna, swordfish, king mackerel, and shark

* Processed meats, such as hot dogs, sausage, and lunch meat

* Excessive amounts of caffeine

* Alcohol

It is also important to remember that food safety is important during pregnancy. Always wash fruits and vegetables thoroughly before eating, and handle and cook raw meat safely to prevent foodborne illness.

If you have any questions or concerns about your diet during pregnancy, be sure to talk to your doctor or registered dietitian.