Pregnant women should get enough calcium and vitamin D for bone health. If they are lactose intolerant or follow a vegan diet, fortified plant-based milk is a good alternative.
Dairy or dairy alternatives
Staying hydrated is essential during pregnancy. Water is the best choice, but herbal teas, diluted fruit juices, and milk can help. Excessive caffeine and sugary drinks should be avoided.
Water, fruit juices, and milk
These are excellent sources of protein, healthy fats, and essential minerals. However, they should be consumed in moderation, as they are calorie-dense.
Nuts and seeds
Eggs are a good source of protein and choline, which is essential for brain development. Ensure that eggs are thoroughly cooked to reduce the risk of salmonella.
Eggs
Lean cuts of meat provide protein, iron, and other essential nutrients. Cook meat thoroughly to prevent foodborne illnesses.
Lean meats
A wide variety of colourful fruits and vegetables provide essential vitamins, minerals, and antioxidants. These help boost the immune system and support the baby’s growth.
Fruits and vegetables
Soon-to-be mothers should opt for whole grains like whole wheat bread, brown rice, quinoa, and oats. They provide fibre, vitamins, and minerals which are good for the baby as well.
Whole grains
Pregnancy can lead to an increased risk of anaemia. Iron-rich foods like lean meats, poultry, fish, beans, and fortified cereals help maintain healthy iron levels.
Iron
Protein is essential for the growth of the baby's organs, muscles, and tissues. Meat, poultry, fish, eggs, dairy, tofu, and legumes should be added to the diet.