Pregnancy is one of the most sensitive and important stages of every woman's life. During this period, the health of the mother directly affects the health of the fetus, and proper nutrition is one of the most important factors that can prevent many problems and complications. In this article, we discuss the importance of nutrition during pregnancy and its role in fetal growth, maternal health, and disease prevention. Why is healthy nutrition important during pregnancy? A mother's body needs more nutrients during pregnancy because she is supporting the growth of another organism. Unhealthy or insufficient nutrition can lead to complications such as: - Low birth weight of the baby - Premature delivery - Congenital defects - Severe anemia in the mother - Weakness of maternal and fetal immune system Therefore, following a healthy and balanced diet is beneficial for both people. Foods useful during pregnancy ### 1. Protein For the growth of fetal body cells, it is necessary to consume protein-rich sources such as lean meat, chicken, fish, eggs, legumes and low-fat dairy products. ### 2. Folic acid (folate) This vitamin prevents congenital defects of the nervous system. Its sources include green leafy vegetables, whole grains, and pregnancy supplements. ### 3. iron Iron is necessary to prevent anemia and deliver enough oxygen to the fetus. Red meat, lentils, spinach and raisins are good sources of iron. ### 4. Calcium Calcium helps to build the bones and teeth of the fetus. Dairy products, almonds, broccoli, and fortified orange juice are good sources. ### 5. Omega 3 It is useful for the development of the brain and eyes of the fetus. Salmon, walnuts, and chia seeds are excellent sources of omega-3. Foods to avoid - **Half-cooked meat and eggs:** The risk of contracting infections such as salmonella - **Non-pasteurized cheeses:** The possibility of transmission of listeria bacteria - **Too much caffeine:** It may cause miscarriage or low birth weight of the baby - **Alcohol:** is strictly prohibited, because it causes serious damage to the brain of the fetus Drink enough water During pregnancy, the body needs more water. Drinking at least 8 glasses of water a day is essential to help blood flow, maintain amniotic fluid, and prevent constipation. Tips to control nausea in pregnancy - Eat small and frequent meals - Avoid fatty and heavy foods Ginger tea or a simple morning biscuit can help The role of nutrition counseling during pregnancy Consultation with a nutritionist can help adjust the diet according to the body condition, sensitivities, underlying diseases and individual needs of each mother. Conclusion Nutrition during pregnancy is one of the main pillars of mother and fetus health. By choosing the right foods, avoiding harmful ones and getting the necessary vitamins and minerals, you can prevent many pregnancy complications and become the basis for the birth of a healthy baby. FAQ **1. Do I have to take supplements during pregnancy?** In most cases, the doctor recommends taking supplements such as folic acid, iron, calcium, and vitamin D. **2. Is a vegetarian diet safe during pregnancy?** Yes, but it should be under the supervision of a nutritionist so that all the required nutrients are provided from alternative sources. **3. Is it normal to gain a lot of weight during pregnancy?** Gaining weight during pregnancy is normal, but it should be within the range of pre-pregnancy BMI to avoid complications. Dr. Ansieh Khodgaran Khamse **Obstetrics and Gynecology Specialist and Female Cosmetic Surgeon** **Master Course in Female Cosmetic Surgery from Europe** **Consultation and examination of pregnancy, women's diseases and infertility** More than 12 years of experience in the field of women's cosmetic surgeries and performing more than 2000 successful women's beauty surgeries, including labiaplasty, perinoplasty, vaginoplasty, and gel and fat injection in the bikini area. Call 09028477793 for advice