Daily Nutritional Needs for Pregnant Women

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Eating a healthy, balanced diet is of paramount importance during pregnancy to help you deal with the additional demands on your body and to provide your developing baby with essential nutrients. By eating a wide variety of healthy foods, you will be ensuring that you and your baby are receiving the correct balance of nutrients. Try to include a range of foods each day from each of the major food groups, including plenty of fresh fruit and vegetables. Here are some serving-size guidelines.
Plate of chicken and vegetables
Meat and Beans
Include 2-3 portions each day of protein-rich foods, such as fish that's low in mercury, lean meat, chicken, legumes, cheese, and nuts to ensure the healthy growth of body structures.
Glass of milk
Dairy
Try to include 3 servings of dairy products each day. Ideally, these should be low-fat products, such as low-fat milk and low-fat cheese and yogurts.
Loaf of bread
Whole Grains
Have 3 servings of whole grain carbohydrates, such as brown rice and whole-wheat breads and pasta, to keep up energy levels and ensure a supply of fiber.
Stir-fried vegetables
Vegetables
Four-to-five servings of vegetables each day will ensure a good supply of essential vitamins and minerals. Try to eat different colored produce and don't overcook vegetables.
Cherries and berries
Fruits
Eating 3-4 portions of fresh fruit daily will also provide a wide range of vitamins and minerals, many of which contain important protective antioxidants.
Eggs
Iron
Having 1-2 servings daily of iron-rich foods such as eggs or dark, leafy-green vegetables will help maintain healthy iron levels during pregnancy, when demands are increased.