Your body is working overtime to grow a new life, so it needs extra fuel and specific nutrients. Focus on a balanced diet rich in whole foods. Generally, you'll need only a small increase in calories – around 300-400 extra calories per day in your second and third trimesters, but always consult your `gynaecologist near me` for personalized advice.

Key Nutrients Your Body Needs:

• Folate (Folic Acid): Crucial for preventing neural tube defects.
• Iron: Essential for red blood cell production, preventing anemia, and supporting baby's growth.
• Calcium & Vitamin D: For strong bones and teeth development in your baby.
• Protein: The building block for your baby's tissues and organs.
• Omega-3 Fatty Acids: Important for brain and eye development.

Delicious & Nutritious Foods to Embrace:

1. Dairy Products: 🥛 Yogurt, milk, and cheese are excellent sources of calcium, protein, and B vitamins. Greek yogurt, in particular, is packed with protein!
2. Legumes: 🌿 Lentils, beans, chickpeas, and peanuts are rich in fiber, protein, iron, folate, and calcium. Perfect for managing constipation and boosting energy.
3. Sweet Potatoes: 🍠 Loaded with beta-carotene, which your body converts to Vitamin A – vital for your baby's cell growth and vision.
4. Salmon: 🐟 A fantastic source of Omega-3 fatty acids (DHA and EPA), essential for your baby's brain and eye development. It also provides Vitamin D.
5. Eggs: 🥚 The ultimate "complete" protein, eggs contain all essential amino acids. They're also a great source of choline, crucial for baby's brain development.
6. Broccoli & Dark Leafy Greens: 🥦 Spinach, kale, and broccoli are powerhouses of fiber, Vitamin C, Vitamin K, Vitamin A, calcium, iron, and folate.
7. Lean Meats: 🥩 Beef, chicken, and pork provide high-quality protein and are excellent sources of iron, choline, and B vitamins.
8. Berries: 🍓 Blueberries, raspberries, and strawberries are packed with water, healthy carbs, Vitamin C, fiber, and antioxidants.
9. Whole Grains: 🍞 Oats, quinoa, brown rice, and whole-wheat bread offer fiber, B vitamins, and magnesium, helping with energy and digestion.
10. Avocados: 🥑 Rich in healthy monounsaturated fats, fiber, B vitamins (especially folate), Vitamin K, potassium, and Vitamin C. Great for baby's brain and nerve development.
11. Dried Fruit: 🥭 A concentrated source of nutrients and fiber. Just be mindful of sugar content!
12. Water: 💧 Staying well-hydrated is crucial! It helps prevent constipation, UTIs, and swelling. Aim for at least 8-12 glasses a day.

While focusing on healthy foods, it's equally important to know what to avoid to protect against harmful bacteria and toxins.

• Raw or Undercooked Meats & Seafood: This includes sushi, raw oysters, and rare steaks. They can contain bacteria like Listeria and Toxoplasma, which are dangerous during pregnancy.
• High-Mercury Fish: Limit or avoid fish high in mercury, such as shark, swordfish, king mackerel, and tilefish. Mercury can harm your baby's developing nervous system. Stick to low-mercury options like salmon, cod, and canned light tuna.
• Raw or Undercooked Eggs: Avoid raw cookie dough, homemade mayonnaise, and certain salad dressings made with raw eggs due to the risk of Salmonella.
• Unpasteurized Dairy & Juices: Unpasteurized milk, cheese (like some soft cheeses such as Brie, Feta, Camembert, Roquefort, and unpasteurized queso fresco), and juices can contain Listeria, which can lead to serious complications.
• Liver and Liver Products: While rich in iron, liver contains very high levels of Vitamin A. Too much Vitamin A can be harmful to your baby.
• Excessive Caffeine: Limit caffeine intake to no more than 200 mg per day (about one 12-ounce cup of coffee). High caffeine intake has been linked to increased risk of miscarriage and low birth weight.
• Alcohol: There is no safe amount of alcohol during pregnancy. It can cause serious birth defects and developmental problems.
• Unwashed Produce: Always wash fruits and vegetables thoroughly to remove harmful bacteria and pesticides.

• Prenatal Vitamins are Supplements, Not Replacements: Your **prenatal vitamins** fill nutritional gaps, but they don't replace the need for a balanced, nutrient-rich diet.
• Food Hygiene is Key: Wash your hands thoroughly before and after handling food. Cook meats to their recommended internal temperatures. Avoid cross-contamination.
• Manage Cravings & Aversions: It's normal to have strange cravings or sudden dislikes for certain foods. Listen to your body, but try to find healthy alternatives. If you're struggling to eat, focus on small, frequent meals.
• Stay Hydrated: Water is your best friend! It helps transport nutrients, prevents constipation, and reduces swelling.