Adequate healthy diet very important during pregnancy!

Eating an adequate healthy diet and nutrition is very important during pregnancy both for you and for your developing baby.

Zee Media Bureau/Salome Phelamei

Now that you are expecting, you are confused about what and what not to eat. Eating an adequate healthy diet and nutrition is very important during pregnancy both for you and for your developing baby.

This is the time that you need to eat varieties of food each day in order to get all nutrients your body requires.

Below are some of the foods that will keep you and your baby in good health:

Fruits and vegetables: Eating these will provide vitamins, minerals, fiber and a variety of nutrients.

Salmon: Salmon is a great source of omega-3 fatty acids which are good for your baby's brain and eyes development. Unlike other fish, it is also low in methylmercury, a compound that can be harmful to the baby's developing nervous system. It is recommended that a pregnant woman should eat no more than 12 ounces of salmon and other low-mercury fish per week to avoid consuming too much mercury.

Protein-rich foods: Eggs, meat, poultry are a good source of protein. But make sure that they are properly cooked. Eggs also contain choline, which promotes your baby's brain health and overall development.

Milk and dairy products: Milk, yoghurt and other dairy foods are important as they are rich in calcium, protein and other nutrients that your baby needs. However, opt for low-fat yoghurt or skimmed milk.

Whole grains: Whole grains are packed with vitamins, minerals, iron, fiber and other nutrients. They are also a good sources of folic acid and niacin that your growing baby needs while offering benefits for you.

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