* pregnancy time Nutrient

 Recommended daily amount of intake Sources ;

Proteins - Meat, fish, poultry, eggs, dairy products, legumes, and nuts.

Calcium - Dairy products, leafy green vegetables, orange juice, and almonds.

Iron - Meat, fish, poultry, cereals, whole grain breads, legumes, leafy green vegetables, dried peaches, apricots and raisins.

Folic Acid - Leafy green vegetables, legumes, whole grains, orange juice, asparagus.

Pyridoxine (B6) - Wheat germ, meat, whole grains, cauliflower, bananas, avocados, peanuts, sunflower seeds, soybeans, and corn.

Zinc -  The same foods that contain iron, in addition to oysters, wheat germ and brown rice.

- Vitamin (A): Pregnant women need 770 mg of vitamin (A) per day.

- Vitamin (C): The recommended daily amount of vitamin C during pregnancy increases to 85 mg.

- Vitamin (D): All individuals under the age of 70, including pregnant women and breastfeeding women, need 600 I US per day.

Recommended foods:

Proteins : It is recommended to get proteins from lean meat (such as: Chicken, fish, legumes, etc.) daily.

Carbohydrates : (such as: Bread, cereals, potatoes, rice and pasta). - Fat: It is recommended to get fat from plant sources (like: olive oil), and avoid saturated fats from animal sources (like: butter).

Pasteurized dairy products : (such as: Yogurt, milk and cheese). - Vitamins and minerals.

 Foods to avoid: 

- It is important to avoid uncooked meat or eggs; because they may contain the

Listeria bacteria that can be transmitted to the fetus through the placenta causing miscarriage, or stillbirth.

- Fish: 

* It is recommended to avoid raw fish or oysters that may contain germs

(bacteria, viruses or parasites).

* Certain species of fish should be avoided because they contain a high levels of mercury that can damage the nervous system of the fetus (like: shark, swordfish, and marlin).

* It is advisable to limit tuna intake to no more than four medium-sized cans per week (net weight = 140 g per can).

* Some types of oily fish that may contain chemicals from pollution. These chemicals may accumulate in the body over time and be harmful, so it is

recommended not to consume more than two servings a week, such as: 

Mackerel, sardines, salmon and fresh tuna (canned tuna is not considered an oily fish).

 Food poisoning:

A pain in the gut accompanied by diarrhea and vomiting, caused by a bacterial infection or bacteria in the stomach. To avoid food poisoning, it is advised to do the following:

- Make sure that food and meat are well-cooked.

- Make sure to wash fruits and vegetables thoroughly.

- Keep the kitchen and the eating and cooking utensils very clean.

- Washing hand after going to the bathroom, before and after eating, after handling raw meat.

 General Guidelines: 

- Fried foods should be avoided and replaced with grilled foods.

- It is recommended to eat thoroughly washed fruits and vegetables.

- Starting a diet to lose weight during pregnancy should be avoided, because it 

may prevent the mother and fetus from getting important nutrients.

- It is advisable to limit your salt intake, as it causes fluid retention, which leads to High blood pressure.

 Effect :

Effect If the body mass index is higher than the normal range and is within the range of obesity, it negatively affects pregnancy, Obesity in pregnant women increases the risk of developing the following health issues:

- Gestational diabetes.

- High blood pressure