Pregnancy Nutrition Guide

Eating well during pregnancy is one of the most important things you can do for your baby's development. A balanced diet provides the nutrients your body needs to support your growing baby.

Foods to Embrace

• Leafy greens — Spinach, ugwu, and other greens provide folate and iron.
• Lean proteins — Fish, chicken, beans, and eggs support fetal growth.
• Whole grains — Brown rice, oats, and whole wheat provide energy and fiber.
• Dairy — Milk, yogurt, and cheese provide calcium for bone development.
• Fresh fruits — Oranges, mangoes, and bananas provide vitamins and hydration.

Foods to Limit or Avoid

• Raw or undercooked meat and eggs
• Unpasteurized dairy products
• High-mercury fish (shark, swordfish)
• Alcohol and excessive caffeine
• Processed foods high in sugar and salt

Staying Hydrated

Drink plenty of water throughout the day. Dehydration can lead to complications like preterm labor and low amniotic fluid. Aim for 8-10 glasses of water daily.