healthy lifestyle at all times, but especially vital if you are pregnant or planning to become pregnant. Healthy eating makes you feel good and gives your baby the essential nutrients she needs in the womb.
In general, look for a balanced diet, with an appropriate combination of the 5 food groups:
vegetables and legumes
bread and cereals
milk, yogurt, and cheese,
meat, poultry, fish, and alternatives
Try to drink plenty of water every day; Most city waters contain fluoride, which helps your growing baby's teeth develop strong enamel. Some water supplies, such as tank water, do not contain fluoride.
Eating healthy often just means changing the amounts of different foods you eat so that your diet is varied, rather than cutting out all of your favorite foods. For example, if you eat a healthy breakfast every day, it is easier to avoid snacks that are high in fat and sugar.
Fruits and vegetables
Eat plenty of fruits and vegetables as they provide vitamins and minerals, as well as fiber, which aids digestion and prevents constipation. Eat a variety of fruits and vegetables each day; They can be fresh, frozen, canned, dried, or in juice. Always wash them thoroughly. Cook the vegetables lightly in a little water, or eat them raw but washed well, to take advantage of the nutrients they contain.
Starches are an important source of vitamins and fiber, and they're satisfying without too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, corn, millet, oatmeal, sweet potatoes, yams, and cornmeal. . These foods should be the main part of all meals. When you can, eat whole grains rather than processed (white).
Foods that contain protein help babies grow taller. Sources of protein include meat (but avoid liver), fish (however, avoid fish rich in mercury such as shark/scales, marlin or swordfish / broad beak), poultry, eggs, beans, legumes/beans nuts. Eat protein every day. Choose lean meats, remove the skin from the poultry and cook with a little fat.
Make sure eggs, poultry, pork, burgers, and hot dogs are fully cooked. Check the pink meat and juices for pink or red. Try to eat 2 servings of fish per week, one of which should be oily fish like sardines or mackerel.
Dairy products like milk, cheese, and yogurt are important because they contain calcium and other nutrients your baby needs. Choose low-fat varieties whenever possible. There are cheeses to avoid; see Foods to Avoid.
If you are hungry between meals, don't eat snacks that are high in fat and/or sugar, such as candy, cookies, chips, or chocolate. Instead, choose from the following nutritious snacks:
sandwiches or pita bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines, and salad
green salad, such as carrot, celery, or cucumber
low-fat yogurt hummus with bread or vegetable sticks
ready-to-eat apricots, figs, or prunes
vegetable and bean soups
breakfast cereal without sugar or porridge with milk
unsweetened milk drinks or fruit juices
baked beans or baked potato toast
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