Nourish Your Journey with a Healthy Pregnancy Diet Plan

g n i h s i r u No y b a B & r e h t o M y h t l a e H a r fo y e n r u o J m o c . u n a y b y f i h t l a he

Importance of Nutrition in Pregnancy

Supports baby’s growth & development Reduces risk of birth complications Boosts mother’s immunity & energy Helps maintain healthy weight gain

Essential Nutrients for Pregnancy Folic Acid – Prevents birth defects Iron – Supports blood supply & prevents anemia Calcium & Vitamin D – Strong bones & teeth Protein – Builds baby’s tissues & organs Omega-3 Fatty Acids – Brain & eye development

Recommended Foods Whole Grains – Brown rice, oats, quinoa Fruits & Vegetables – Rich in vitamins & fiber Lean Protein – Eggs, fish, chicken, legumes Dairy Products – Milk, yogurt, cheese Healthy Fats – Nuts, seeds, avocado

Foods to Avoid Raw/undercooked meat & seafood Unpasteurized milk & cheese Excess caffeine & alcohol Processed & junk food High-mercury fish (shark, swordfish)

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