High quality protein
Fish (such as salmon and cod), poultry (such as chicken and turkey), beans (such as tofu and soybean milk) and nuts (such as walnuts and almonds) are all high-quality sources in protein. They play a vital role in the baby's growth and development!
Calcium and vitamin d
Milk, yogurt, cheese, tofu, green leafy vegetables (such as spinach and cabbage) and fish (such as salmon) are all treasures of calcium and vitamin D. They contribute to the baby's bone development and the mother's bone health.
folic acid
Green leafy vegetables (such as spinach and cabbage), beans (such as lentils and black beans), citrus fruits (such as oranges and lemons) and whole grains (such as oats and whole wheat bread) are all good sources of folic acid. Folic acid is an important nutrient to prevent fetal neural tube defects!
iron
Red meat, poultry, fish, beans, green leafy vegetables and dried fruits are all good sources of iron. At the same time, taking iron with foods rich in vitamin C can improve its absorption rate!
Whole grain food
Choose whole grains (such as whole wheat bread, brown rice and oats) as the source of carbohydrates, which are rich in fiber and other important nutrients to make your pregnancy healthier.
Maintain adequate water intake.
Drinking enough water helps to maintain the balance of body fluids and prevent constipation and bladder infection.
Personalized diet plan
Every expectant mother's physical condition and needs are unique, so when making a diet plan, remember to consult a professional doctor or dietitian! They will provide more personalized guidance according to your specific situation.