Pregnancy, breastfeeding, fertility

Proteins
Essential for the growth of fetal tissues, including the brain. Proteins are also important for the increased blood volume and development of mammary and uterine tissues.

Calcium
Required for the development of strong bones and teeth.

Iron
Critical for the formation of red blood cells and to prevent maternal anemia.

Folic acid
A B vitamin that helps prevent neural tube defects such as spina bifida.

Vitamin D
Important for calcium absorption and bone health. Vitamin D can also be obtained through sunlight exposure.

Fiber
They help prevent constipation, a common issue during pregnancy.

Hydration
Drinking plenty of water is essential for keeping the body hydrated, supporting adequate amniotic fluid volume, and preventing constipation and urinary tract infections.

Adequate calorie intake
It's important to gradually increase calorie intake to meet the needs of the growing fetus without overdoing it, thus preventing excessive weight gain.

Nutrient-rich foods
Opt for nutrient-rich foods over those high in calories but low in nutrients, such as processed and sugary foods.

Avoiding risky foods
Avoiding foods that may contain harmful bacteria or chemicals.

Avoiding restrictive diets
A balanced and varied diet can improve mood and energy, reducing stress and anxiety. Avoiding restrictive diets that can lead to nutritional deficiencies and emotional stress.

Iodine
Essential for the production of thyroid hormones, which regulate metabolism and are crucial for the fetal brain development.

Zinc
Important for cellular growth and supporting the immune system.

• Consultation with a professional: Work with a doctor or nutritionist to create a meal plan that meets individual needs.
• Balanced meals: Ensure that each meal contains a combination of complex carbohydrates, proteins, and healthy fats.
• Nutrient-rich snacks: Opt for healthy snacks like fresh fruit, yogurt, nuts, and seeds.
• Supplementation, if necessary: Take prenatal vitamin and mineral supplements, as recommended by a doctor, to fill any nutritional gaps.
• Listen to Your Body: Eating small, frequent meals can help manage nausea and heartburn.

In summary, a proper diet during pregnancy is essential to ensure the health and well-being of both the mother and the baby. Good nutrition supports the growth and development of the fetus, prevents complications, and helps the mother maintain good health during and after pregnancy.