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Eating healthy during pregnancy

Eating healthy will ensure that your body has plenty of vitamins and minerals. You diet should include foods rich in protein such as meat, poultry, fish, eggs; calcium such as milk, yogurt, starch such as bread, cereal, pasta, and also plenty of fruits and vegetables that supply all the necessary vitamins and minerals.

Folic acid

Make sure you get enough folic acid before and during pregnancy.

Before you get pregnant, you can take 400 micrograms of folic acid each day. The intake of 800-1000 micrograms of folic acid every day is recommended while you are pregnant.

Good sources of folic acid: broccoli, spinach, peas, green beans, cabbage, potatoes, cauliflower, kiwi; fortified breakfast cereals and bread.

Having plenty of folic acid in your body will decrease the chance of baby being born with a defect of the neural tube. It is also necessary for the development of healthy red blood cells.

Foods to Avoid During Pregnancy

• Raw fish such as sushi, sashimi
• Raw eggs
• Soft cheese such as Feta, Brie, and Camembert cheeses, blue-veined cheeses, and Mexican-style cheeses
• Raw (unpasteurized) milk
• Shark, swordfish, king mackerel and tile fish because they contain high levels of a form of mercury called methyl mercury that may harm an unborn baby's developing nervous system.
• Shellfish, canned fish
• Hot dogs
• Undercooked meat
• Liver

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