During pregnancy, many people don’t know what to eat, and there are many different customs in many places. But for yourself, your unborn child and your baby after birth, you need to eat the healthiest meals possible during your pregnancy. But that doesn’t mean you need to eat the same amount of food for two people. What’s more important is to eat healthy, balanced meals. Pregnancy is a great opportunity for you to rethink your eating habits. If needed, you can correct your eating habits. A good balanced diet needs to include the following components: (1) Fresh things: fruits, vegetables. (2) Milk and dairy products: yogurt. (3) potatoes and coarse grain products: coarse bread, brown rice, etc. (4) lean meat, fish and poultry (5) small amounts of salt, fat and sugar substitutes (no calories) (6) smaller and more frequent meals, replacing three meals a day with five meals a day, which are more beneficial to the body During pregnancy, you need to consume more energy than usual. In the last three or four months of pregnancy, the number of calories you need increases significantly. But it is important for you to choose the nutrients you need carefully and to be sure that you are getting the substances that are essential for your health. Protein is the most important nutrient for the composition of your body. Especially in the second half of pregnancy, you need more protein. This is because your baby and your own tissues are growing. Some of the extra protein needed by pregnant women is usually supplemented through the diet. Protein is found in lean meats, fish, eggs, dairy products, and vegetables such as beans, potatoes, and nuts. You should pay attention to carbohydrates. You need them every day. Because they provide us with energy. But, in general, we consume too many carbohydrates, especially in the form of sweets. Excess carbohydrates are stored in the body as fat, especially in the hips and legs. Important sources of carbohydrates include coarse grain products, various dark breads, fruits and vegetables, and potatoes. We also note an excessive intake of fats In addition to the obvious fats contained in the diet, namely: butter, vegetable oils, animal oils, you also need to pay close attention to the invisible fats contained in cold cuts, fatty meats, cream, ice cream, chocolate, nuts and French fries. During pregnancy, you need more vitamins, especially folic acid, vitamin D, vitamin B12. People find all kinds of different vitamins in all kinds of things. Therefore, you need to enrich your meals as much as possible to make sure you get the nutrients you need. Remember: light and oxygen can destroy vitamins, so for this reason, remember not to leave raw, chopped vegetables or freshly squeezed juices on the side for too long. Some vitamins are also destroyed by cooking, and the vitamins contained in foods can change with the seasons. As a result, you may not always get the ideal amount of vitamins from your diet. Many pregnant women choose to take multivitamin preparations, which are required to be specifically designed for pregnant women in order to be good, and not the oral vitamins taken by regular people in the marketplace. Iron is needed for the production of red blood cells and hemoglobin, whose role is to bind with oxygen and transport it throughout the body. Iron deficiency in the body will lead to insufficient supply of oxygen and you will feel fatigue. Spinach, lettuce, lentils, egg yolks, liver and nuts contain iron, but even if you choose your diet carefully, you will still not be able to provide enough iron to meet the body’s additional needs during pregnancy, childbirth and lactation. Therefore, it is generally inevitable that special iron supplements are needed. The unborn fetus needs calcium to help him form bones. At birth, a baby’s body contains 25-40 g of calcium. This means that you need about twice as much calcium as you consume, which is equivalent to an extra half liter of milk per day. So you will need additional calcium supplements. One of the functions of magnesium is to relax smooth muscle. Therefore, proper magnesium supplementation can significantly reduce the risk of premature contractions and preterm labor. Nocturnal calf cramps are a sign of magnesium deficiency. You should use salt sparingly. Excessive salt will cause water retention in your body, the earliest symptom of which is edema in the lower extremities. This will put an unnecessary burden on your heart and circulatory system. Alcohol and smoking should be avoided. Tea and coffee are safe if quoted in normal amounts, not in excess. Many women experience constipation during pregnancy. You can try to eat fiber-rich meals, the best sources of such meals are coarse grains, fruits and vegetables. Normal weight gain during pregnancy is 9-13 kg. It should not exceed 1 pound per week and if it does, a hospital checkup is recommended.