በእርግዝና ወቅት መመገብ የለለበን እና ያለበን ምግቦች | Foods that we should and should not eat during pregnancy
During pregnancy, it's important to focus on foods that provide the nutrients needed for your baby's growth and development, while avoiding those that may pose risks. Here's a guide to help you make informed choices:
*Foods to Include:*
- *Dairy Products:* For extra protein and calcium, include milk, cheese, and yogurt in your diet¹.
- *Legumes:* Lentils, peas, beans, chickpeas, soybeans, and peanuts are great for fiber, protein, iron, folate, and calcium¹.
- *Sweet Potatoes:* Rich in beta-carotene, which converts to vitamin A, essential for your baby's development¹.
- *Salmon:* Offers omega-3 fatty acids, important for brain development¹.
- *Eggs:* Provide a good amount of protein and vitamins¹.
- *Leafy Greens:* Such as spinach and kale, for vitamins and minerals¹.
- *Lean Meat:* For protein and iron, which are crucial during pregnancy¹.
- *Berries:* Packed with water, healthy carbs, vitamin C, fiber, and antioxidants¹.
- *Whole Grains:* For fiber and nutrients, including iron, selenium, and magnesium¹.
- *Avocados:* Loaded with folate, potassium, vitamin C, and vitamin B6¹.
*Foods to Avoid:*
- *High Mercury Fish:* Such as shark, swordfish, king mackerel, and tilefish to prevent mercury exposure⁵.
- *Raw or Undercooked Meat & Eggs:* To reduce the risk of infection from bacteria or parasites⁵.
- *Unpasteurized Dairy and Soft Cheeses:* To avoid potential bacterial infections⁵.
- *Deli Meats:* Unless they are heated until steaming hot to kill bacteria⁵.
- *Raw Sprouts:* They can harbor harmful bacteria⁵.
- *Unwashed Produce:* Always wash fruits and vegetables thoroughly to remove any traces of soil or bacteria⁵.
Remember, it's always best to consult with your healthcare provider for personalized advice, as they can take into account your specific health needs and dietary restrictions. Stay hydrated and aim for a balanced diet that includes a variety of nutrients to support both you and your baby's health.