Nourishing Your Body During Pregnancy

Start taking folic acid before conception and continue throughout the first trimester. It helps prevent neural tube defects in the baby.

Folic Acid

Ensure an adequate intake of calcium for the development of your baby's bones and teeth. Good sources include dairy products, leafy green vegetables, and fortified foods.


Iron is crucial for preventing anemia in both you and your baby. Good sources include lean meats, legumes, and iron-fortified cereals.


Adequate protein intake is essential for the development of the baby's organs and tissues. Good sources include lean meats, poultry, fish, eggs, dairy products, beans, and legumes.


These are important for the development of the baby's brain and eyes. Include sources like fatty fish (salmon, trout), chia seeds, flaxseeds, and walnuts in your diet.

Omega-3 Fatty Acids

Aim for a variety of colorful fruits and vegetables to ensure a wide range of vitamins and minerals. These are also high in fiber, which can help with constipation.

Fruits and Vegetables

Drink plenty of water to stay hydrated. Water is essential for the increased blood volume during pregnancy and helps prevent dehydration.


Limit caffeine intake, as excessive caffeine consumption may be associated with an increased risk of miscarriage. Avoid alcohol, as it can harm the developing baby.

Limit Caffeine and Avoid Alcohol

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