Pregnancy is one of the most important and sensitive periods of women's lives; A period when proper nutrition can make a significant difference in the health of the mother and the development of the fetus. At this time, the mother's body needs more nutrients to be able to support the growth and development of the fetus in addition to maintaining her own health. In this article, we thoroughly review the dos and don'ts of pregnancy nutrition and provide practical tips for a healthy diet. **Why is nutrition important during pregnancy?** Proper nutrition during pregnancy not only affects the growth and development of the fetus, but also plays a vital role in preventing diseases and possible problems for the mother and the baby. Some of the reasons for the importance of nutrition during this period are: - Providing enough energy for daily activities and fetal growth - Prevention of problems such as anemia, gestational diabetes and preeclampsia - Improving the function of the immune system of mother and fetus - Reducing the risk of premature birth or low birth weight **Essential nutritional needs during pregnancy** ### **1. Proteins** Protein is the basis for the growth of tissues, muscles and organs of the fetus. - **Suitable sources:** low-fat meat, chicken, low-mercury fish, eggs, beans, nuts and low-fat dairy products. - **Recommended amount:** About 70 to 100 grams per day. ### **2. Healthy carbohydrates** The main source of energy is the mother and fetus. - **Healthy sources:** Whole grain bread, brown rice, oats, sweet potatoes. - **Note:** Avoid consuming too much sugar and white flour. ### **3. Useful fats** They are necessary for the development of the brain and nervous system of the fetus. - **Useful sources:** olive oil, avocado oil, chia and flax seeds, nuts. - **Note:** Avoid trans fats and solid oils. ### **4. Essential vitamins and minerals** - **Folic acid:** Prevention of neural tube abnormalities (400 to 600 micrograms daily) - Iron: preventing anemia (27 mg per day) - **Calcium and vitamin D:** for the growth of bones and teeth - **Iodine:** for fetal brain development **useful food during pregnancy** - Dark green vegetables such as spinach, broccoli and kale - Colorful fruits like orange, pomegranate, strawberry, banana and kiwi - Low-fat pasteurized dairy products - Healthy fish such as salmon and trout (twice a week) - Whole grains and legumes **Prohibited or Restricted Foods** - Mercury-rich fish (shark, sawfish, big tuna) - Raw or semi-cooked meat and eggs - Unpasteurized dairy products - Caffeine more than 200 mg per day (about two cups of coffee) - Processed and salty foods - Alcoholic drinks and tobacco (absolutely prohibited) **Golden tips for a healthy diet during pregnancy** - Small and frequent meals to reduce nausea and prevent blood sugar drop - Drink at least 8 glasses of water a day - Avoiding slimming diets during pregnancy - Consult a doctor before taking any supplement or medicine - Thorough washing of fruits and vegetables before consumption **Example of one-day pregnancy meal plan** **Breakfast:** - Whole grain bread + low-fat cheese + walnuts + a glass of low-fat milk **Snack:** - One banana + 10 almonds **Lunch:** - Brown rice + steamed chicken + steamed vegetables **Snack:** - low-fat yogurt + a spoon of chia seeds **Dinner:** - Vegetable soup + whole grain bread **before bed:** - A glass of warm milk **The role of nutrition counseling in pregnancy** Every mother has different physical conditions and needs. Visiting a nutritionist will help you design a balanced diet that fits your health and weight. This reduces the risk of pregnancy problems and ensures better development of the fetus. **Frequently Asked Questions** **1. Is it permissible to consume coffee during pregnancy?** Yes, but it should be less than 200 mg per day. **2. What are the best fruits in pregnancy?** Orange, pomegranate, banana, strawberry, kiwi and apple are the best options. **3. Is a vegetarian diet possible during pregnancy?** Yes, but it must be accompanied by complete plant proteins and essential supplements. 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 female cosmetic surgeries and performing more than 2000 successful female cosmetic surgeries, including labiaplasty, perinoplasty, vaginoplasty, and gel and fat injection to the bikini area. Call 09028477793 for advice