Pregnancy diet  Focus on these essential nutrients'Ever Hope Foundation
Channel: Ever Hope Foundation
Date: 2020-09-20

#Pregnancy#diet#Focus#on#essential#nutrients#Ever#Hope#Foundation
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This Article is copy from  net 
Marygrace Taylor
Medically Reviewed by Jennifer Wu, M.D., F.A.C.O.G. on May 20, 2020 

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Best Foods to Eat During Pregnancy
Even if you’re already packing an alphabet’s worth of vitamins and minerals into your daily meals, you might still worry that you’re not quite hitting the healthy pregnancy diet mark — especially if your appetite hasn’t quite gotten up to speed yet.

Enter these nutritional superstars. When it comes to the best foods to eat when pregnant, try to reach for picks that pack plenty of nutrients into just a few bites and not much in the way of empty calories. This will help you and your baby get the vitamins and minerals you both need. (Though the occasional cookie or ice cream cone is just fine, so don’t feel bad about treating yourself from time to time!)

Nutrient-dense items are especially effective when efficiency is a priority, as when you're nauseous, gaining weight too quickly or not gaining quickly enough.

Speaking of nutrients, while all are important right now, the best foods for pregnancy are high in  mnerals that play a key role in supporting your baby’s growth and development, including:

Folic acid. Getting at least 600 micro grams per day during pregnancy reduces the risk for neural tube defects. 
Iron. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby.
Calcium. Aim for 1,000 milligrams daily. Calcium is key to help your baby build strong bones, teeth, muscles and nerves. 
Vitamin D. It helps calcium do its job and keeps your immune system strong. You should get 600 IU daily. 
DHA. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day. 
Iodine. The mineral promotes your baby’s brain and nervous system development. You should get 290 micro grams daily.

Foods to avoid during pregnancy
While we’re on the subject of the best foods to eat when pregnant, remember that there are some items that should be taken off the menu. Certain foods are more likely to harbor bacteria or chemicals that could make you sick, so you should steer clear until after giving birth.
For the time being, you’ll want to take a breUnpasteurized juice
Unpasteurized cheese
Raw seafood
Rare meat
Hot dogs and deli meats
Raw eggs
High-mercury fish like swordfish, king mackerel, orange roughy, bigeye tuna and tilefish from the Gulf of Mexico
Raw sprouts
Alcohol 
It’s normal to worry that your pregnancy diet isn’t quite hitting the mark. But sticking with good-for-you foods — especially ones rich in key nutrients like folate, protein, iron, calcium, vitamin D, DHA and iodine — and limiting empty-calorie snacks will help you and baby get the nourishment you both need.
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