Nutrition During Pregnancy: What to Eat and What to Avoid

Good nutrition during pregnancy is essential for the healthy development of your baby and your own well-being. ## Essential Nutrients - **Folic acid**: Prevents neural tube defects - **Iron**: Supports blood production - **Calcium**: Builds strong bones - **DHA**: Supports brain development - **Protein**: Essential for growth ## Foods to Enjoy - Leafy green vegetables - Lean meats and fish (cooked) - Whole grains - Dairy products - Fruits and vegetables - Legumes and nuts ## Foods to Avoid - Raw or undercooked meat/fish - Unpasteurized dairy - High-mercury fish - Excessive caffeine - Alcohol ## Tips for Managing Pregnancy Symptoms - Eat small, frequent meals for nausea - Stay hydrated - Include fiber for constipation - Limit salt for swelling