You can eat a balanced, nutrient-rich diet during pregnancy to support your health and your baby's development. Focus on variety, safety, and moderation. Key guidance

• Fruits and vegetables: Aim for at least 5 servings daily. Choose a colorful mix to get vitamins, minerals, and fiber.

• Whole grains: Include brown rice, oats, whole-wheat bread, quinoa, and other whole grains for energy and fiber.

• Protein: Include lean meats, fish (cooked thoroughly), eggs, beans, lentils, tofu, nuts, and seeds. Protein supports fetal growth and maternal tissue.

• Dairy and fortified foods: Choose pasteurized dairy products or fortified alternatives to supply calcium and vitamin D; yogurt, milk, and cheese are good options.

• Healthy fats: Emphasize sources of omega-3 fatty acids (like fatty fish such as salmon, or plant sources like flaxseeds and walnuts) and avoid excess saturated fats.

• Folate and iron: Ensure adequate folate (folic acid) intake before and during early pregnancy, and iron-rich foods (meat, beans, fortified cereals, spinach) to support red blood cell production.

Foods to limit or avoid

• Raw or undercooked eggs, meat, and fish; unpasteurized dairy products; certain high-mercury fish (like some large predators)—focus on properly cooked options.

• Certain soft cheeses and deli meats unless heated until steaming hot, to reduce listeria risk. Check local guidance for specifics.

• Unpasteurized juices and sprouts may carry pathogens; wash produce well and cook as appropriate.

• Excess caffeine and alcohol: limit caffeine and avoid alcohol during pregnancy.

Practical day-to-day tips

• Hydration: Drink enough water throughout the day.

• Regular meals: Eat regularly to maintain energy and manage nausea or heartburn.
• Portions: Balance meals with a mix of carbohydrates, protein, and healthy fats. For example, a plate could include half vegetables, a quarter lean protein, and a quarter whole grains or starchy veg.
• Safe seafood choices: Prefer well-cooked seafood and avoid raw sushi or smoked fish that isn’t thoroughly heated, depending on local guidelines.

• Supplements: Take prenatal vitamins as advised by your healthcare provider, typically containing folate/folic acid and iron, among others. Do not self-prescribe high-dose supplements.

If you’d like, I can tailor a simple 1-day meal plan based on your preferences, any dietary restrictions, and local food availability.