Diet plan for every pregnant lady

 Pregnancy state is a very serious and critical stage mush vitamin and energy is needed each day calories

Dairy Products

During pregnancy, you need to consume extra protein and calcium to meet the needs of
the growing fetus.
Dairy products contain two types of high quality protein: casein and whey. Dairy is the
best dietary source of calcium, and provides high amounts of phosphorus, various B-
vitamins, magnesium and zinc. Dairy products, especially yogurt are a great choice for
pregnant women.

Eggs:
Eggs are the ultimate health food, because they contain a little bit of almost every
nutrient you need.
A large egg contains 77 calories, as well as high-quality protein and fat. It also contains
many vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many processes in the
body, including brain development and health.

 Fish Liver Oil:
Fish liver oil is made from the oily liver of fish, most often cod.
The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for
fetal brain and eye development.
Fish liver oil is also very high in vitamin D, which many people do not get enough of. It
may be highly beneficial for those who don’t regularly eat seafood or supplement with
omega-3 or vitamin D.
Low vitamin D intake intake has been linked with an increased risk of preeclampsia. This
potentially dangerous complication is characterized by high blood pressure, swelling of
the hands and feet, and protein in the urine.
Consuming cod liver oil during early pregnancy has been linked with higher birth weight
and a lower risk of disease later in the baby’s life.

Beries :
Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.
They generally contain high amounts of vitamin C, which helps the body absorb iron.
Vitamin C is also important for skin health and immune function. Berries have a
relatively low glycemic index value, so they should not cause major spikes in blood
sugar.
Berries are also a great snack because they contain both water and fiber. They provide
a lot of flavor and nutrition, but with relatively few calories.

 Whole grains:
Whole grains are an important source of energy in the diet, and they also provide fiber,
iron and B-vitamins. At least half of a pregnant woman's carbohydrate choices each day
should come from whole grains, such as oatmeal, whole-wheat pasta or breads and
brown rice.

Water :
During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important
to stay properly hydrated.
The fetus usually gets everything it needs, but if you don’t watch your water intake, you
may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and
reduced memory.
Furthermore, increasing water intake may help relieve constipation and reduce the risk
of urinary tract infections, which are common during pregnancy.
As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind
that you also get water from other foods and beverages, such as fruit, vegetables,coffee
and tea.
You should always drink water when you’re thirsty, and drink until you’ve quenched your
thirst.