LETS SEE WHAT WE CAN EAT DURING PREGNANCY AND WHAT NOT 1

Here are some essential foods to eat during pregnancy:

1. _Leafy Greens_: Spinach, kale, and collard greens. Rich in folate, iron, and calcium.
2. _Berries_: Rich in antioxidants, folate, and fiber.
3. _Nuts and Seeds_: Almonds, walnuts, chia seeds, and flaxseeds. Rich in healthy fats, protein, and fiber.
4. _Fatty Fish_: Salmon, sardines, and anchovies. Rich in omega-3 fatty acids for fetal brain development.
5. _Sweet Potatoes_: Rich in vitamin A, fiber, and minerals.
6. _Avocados_: Rich in healthy fats, folate, and fiber.
7. _Legumes_: Lentils, chickpeas, and black beans. Rich in protein, fiber, and minerals.
8. _Whole Grains_: Brown rice, quinoa, and whole-wheat bread. Rich in fiber, vitamins, and minerals.
9. _Dairy_: Milk, yogurt, and cheese. Rich in calcium, protein, and vitamins.
10. _Lean Proteins_: Chicken, turkey, and tofu. Rich in protein for fetal growth.

Here are some foods to avoid during pregnancy:

1. Raw or undercooked meat, poultry, and seafood: Risk of salmonella, listeria, and toxoplasmosis.
2. Unpasteurized dairy products and juices: Risk of listeria and salmonella.
3. High-mercury fish: Shark, swordfish, king mackerel, and tilefish. Mercury can harm the baby's brain and nervous system.
4. Raw or runny eggs: Risk of salmonella.
5. Excessive caffeine: Can increase heart rate and blood pressure.
6. Processed meats: Hot dogs, sausages, and deli meats. Risk of listeria and salmonella.
7. Foods high in sugar and saturated fats: Can lead to excessive weight gain and gestational diabetes.
8. Raw sprouts: Alfalfa, bean, and radish sprouts. Risk of salmonella and E. coli.
9. Unripe or raw papaya: Contains a latex that can stimulate uterine contractions.
10. Foods with artificial additives: Some food colorings and preservatives may harm the baby's development.

Some additional tips

* Eat small, frequent meals to manage morning sickness and energy levels.
* Choose organic and locally sourced options when possible.
* Drink plenty of water throughout the day.
* Remember to also take a prenatal vitamin supplement to ensure you're getting all the necessary nutrients

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