Pregnancy Nutrition: What to Eat for Two

Eating well during pregnancy is one of the best gifts you can give your baby. You do not need a complicated diet — just steady, balanced meals built around a few key nutrients.

🔹 The big four nutrients
• Folic acid: leafy greens, lentils, fortified cereals — crucial in the first weeks.
• Iron: red meat, beans, spinach — your blood volume almost doubles.
• Calcium: dairy, almonds, tahini — builds your baby's bones.
• Omega-3: salmon, sardines, walnuts — supports brain development.

🔹 Simple daily plate
Fill half your plate with vegetables and fruit, a quarter with protein, and a quarter with whole grains. Add a glass of milk or yogurt. Small frequent meals beat heavy ones, especially with nausea.

🔹 What to limit
Raw fish and undercooked meat, unpasteurized cheese, and caffeine above one small cup a day. Wash fruit and vegetables well.

Listen to your body: real hunger, strange cravings, and food aversions are all normal. What matters is the overall weekly pattern, not one perfect day.

Note: This article is general information, not medical advice. Always consult your doctor.