Unlock the Secrets to Nourishing Your Body and Baby During Pregnancy

Pregnancy is an exciting journey, but it can come with its challenges, especially when it comes to maintaining a healthy diet. Here are some easy tips to help you and your baby get the nutrients you need:

### Eat a Variety of Foods
Mixing up your diet can help you get all the necessary nutrients. Aim for:
– 6 to 11 servings of grains and bread
– At least 4 servings of vegetables
– 2 to 5 servings of fruit
– 3 servings of lean protein
– 4 servings of dairy

Try to cut down on sugary and high-fat foods, and include plenty of fiber to avoid constipation.

### Get Enough Vitamins and Minerals
While prenatal vitamins are important, eating a well-balanced diet is just as crucial. You need about 1,000 to 1,300 mg of calcium daily, which you can get from roughly four servings of dairy. Make sure you’re also getting enough Vitamin C, folic acid, iron, and potassium.

### Limit Caffeine and Avoid Alcohol
You can safely consume up to 300 mg of caffeine per day, which is about two cups of coffee. However, it’s best to avoid alcohol completely, as it can cause premature delivery, birth defects, and developmental issues.

### Don’t Diet
Pregnancy isn’t the time for dieting. Focus on eating healthily instead. Less than 30% of your daily calorie intake should come from fats. For example, if you eat 2,000 calories a day, no more than 600 should be from fat.

### Avoid Certain Foods
Stay clear of high-mercury fish such as tilefish, swordfish, and mackerel. Also, avoid raw fish and unpasteurized dairy products.

By following a balanced diet, you can help ensure you stay healthy and your baby gets all the nutrients needed for growth and development.