Eating while pregnant isn’t too different from regular nutrition – it involves consuming a variety of healthy foods. Experts recommend getting 300 more calories a day than you did pre-pregnancy.

Eat more of these:
Don’t waste your extra calories on junk foods that do nothing to help your baby develop. Try these foods instead.

Fruits and veggies – Select a variety: green, red, orange – all of these are nutritious.

Whole grains – Oatmeal, popcorn and brown rice are good choices.

Low-fat or fat-free dairy – The calcium in milk, yogurt and cheese helps your baby develop healthy bones.

Protein – Eating a variety of protein-rich foods is best. Lean meats, eggs, beans and unsalted nuts are good places to start.

Folic acid – Consuming extra folic acid during pregnancy helps your baby’s brain and spine develop normally. Opt for leafy greens, dried beans, nuts, broccoli, spinach, citrus fruits and juice.

Prenatal vitamins – As recommended by your healthcare provider, taking vitamins during pregnancy helps ensure your baby has all the nutrients he or she needs to grow.

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Don’t eat these:
During pregnancy, you have to be cautious about foods that are normally fine but can harm a fetus. Be on the alert for

Mercury-rich seafood – Although seafood contains omega-3 fatty acids that are good for a baby, tilefish, swordfish and king mackerel are high in mercury and can be dangerous. In addition, tuna should be limited to six ounces each week. Choose salmon, trout and sardines if you really crave something from under the sea.

Caffeinated drinks – Water is a better option during pregnancy because dehydration can lead to low amniotic fluid, premature labor and other complications.

Various other foods – Raw meats, raw eggs, deli meats and soft cheeses are usually fine for adults but contain bacteria that could harm your baby. Steer clear of these if you’re expecting.

When it comes down to it, the best thing for your baby is to eat a balanced diet with a variety of vitamins and minerals, including extra folic acid.

If you want to make sure you’re on the right track, speak with a healthcare provider about your pregnancy diet.

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Disclaimer: If your baby has a fever or other symptoms, or you have concerns about the growth and development of your child, always seek care with your healthcare provider.