Foods to eat during pregnancy for fair baby

Fruits to Eat During Pregnancy For Fair Baby

Pawan Kumar Dixit

District Business Manager | Pfizer India ltd | Ex - Dr. Reddy's

Published Aug 18, 2019

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Pregnancy always gives immense pleasure to pregnant women along with family members. When women get pregnant, every family member starts giving advice, what to do or what not to do??, what to eat or what not eat?? Family members give the advice on the basis of their experiences. Baby development and their fairness depend on a healthy diet and lifestyle. In this article, you will know the details about what fruits to eat during pregnancy for fair baby.

During Pregnancy, Pregnant lady should take sound and comfortable sleep for the better health of baby and mother. It has been seen that many ladies feel a problem during sleep at the bed. So, in that case, they can try pregnancy sleeping pillow. It may give relax to the pregnant lady. If they do not take complete relax, pregnant lady become anxious and week and hence better sleep are very much required.

Diet and lifestyle play an important role in the development of the baby or fetus. It has been seen that the consumption of some of the fruits makes the baby fair and intelligent. Therefore women or their partner should know what are fruits to eat during pregnancy for fair baby.

Fruits To Eat During Pregnancy For Fair Baby

1. Orange – Orange is a rich source of vitamin C and recommended during pregnancy. Vitamin C is not only useful for the growth of the baby but also improve the baby and mother skin tone and makes them fair.

Everyday minimum 2 orange consumption fulfill the requirement of Vit C and makes your baby skin fair.

2. Almonds – Almonds is highly recommendable during pregnancy because it contains protein, Vit E, Calcium, Magnesium, and fibers. The protein of the almonds is helpful for the development of baby whereas calcium and magnesium are needed for the development of bone.

Almonds contain Vit E which makes the skin glowing and fairy of baby and mother also.

Pregnant women should take a minimum of 2 to 4 almonds every morning.

Read Also – What is the Chance of Pregnancy If you had unsafe sex?

3. Grapes or Grapes Juice – Grapes or Grapes juice contain Alpha Hydroxy Acid (AHA), which makes the baby skin fair. Everyday consumption of grapes or grapes juice makes your baby skin fair and glowing.

Grapes or Grapes juice is also helpful in constipation, acidity, cramping, and swelling.

4. Coconut – If a pregnant woman takes the coconut kernel regularly during pregnancy makes baby fair.

Apart from fairness coconut also very useful during pregnancy in many ways

Boost immunity
Treat Heart Burn
Treat Constipation
Act against dehydration

5. Fennel Seeds- Taking fennel seed or drink the soaking fennel seeds water also improve the baby color or complexion. It also provides relief from nausea.

6. Ghee – According to the study, it has been found that taking ghee helps to lighten the skin complexion of the baby. If pregnant women add ghee to their diet it provides relief from pain while birthing.

7. Saffron Milk During Pregnancy – It is our belief that saffron milk makes baby fair or improve the complexion. Saffron milk is not recommended in the 1st or 2nd trimester because saffron milk gives lots of heat which can cause miscarriage. It can be taken in the 3rd trimester.

8. Eggs – White part of the egg also contribute to fairness in the babies. Apart from fairness, it also provides the protein which is good for the overall development.

9. Folic Acid Rich Foods – Folic acid is responsible for the development of brain cells. Folic Acid reduces the risk of giving autistic childbirth by 40%. Means folic acid rich food improve your child IQ. Folic acid-rich foods are – Spinach, Citrus Fruits, Lentis, etc.

10. Iron-Rich Foods – Iron is an essential element for pregnant women because it helps oxygen transport to the baby. Proper oxygen supply to the baby or baby brain increases the IQ of the baby.

Pregnant women should add iron-rich foods like – Green and leafy vegetables, Legumes, chicken, etc..

Every woman should know what to eat – fruits to eat during pregnancy for fair baby.

If women know about fruits to eat during pregnancy for fair beauty then they should also know what should not eat.

Avoid Foods During Pregnancy

There are certain foods or food habits should be avoided when you are pregnant.

Avoid alcohol intake.
Limit smoking.
Avoid or limit coffee and Tea.
Do not eat fish containing mercury.
Do not eat papaya. (1)
Avoid pineapple intake. (2)
Limit Junk Foods.

If you want a fair and healthy baby then you should try all the above-mentioned fruits during pregnancy.

How to Get Fair Baby During Pregnancy

Are you pregnant? Are you looking for ways to ensure you have a fair baby? Pregnancy is a time when many women make an extra effort to eat well and stay healthy. There are specific foods that can help promote fairness in your unborn baby. Read on for 13 foods that you can eat during pregnancy for a fair baby.

Pregnancy is a crucial time for the mother-to-be as well as the baby. A lot of changes occur in the body of the woman during this phase and it is important to take good care of oneself and eat healthy to ensure a hassle-free pregnancy. Consuming vitamins and minerals in adequate amounts is extremely important for the development of the baby as well as to keep the mother healthy.

During pregnancy, every mom is worried about their unborn baby for some specific reason. One common worry that expecting mothers have is whether their baby will be born fair. Although the complexion of the child cannot be determined before birth, still there are many food items that can be taken during pregnancy for having a fair child. In this blog post, we will tell you some of the effective foods for you and your baby that will help in having a fair baby.

In This Article

Best Foods To Eat During Pregnancy For Fair Baby
1. Avacado
2. Coconut And Coconut Water
3. Saffron Milk
4. Sweet Potatoes
5. Berries
6. Almonds
7. Consume Ghee
8. Eggs
9. Eat other dairy foods
10. Cumin seeds
11. Grapes Juices
12. Red lentils
13. Fennel seeds

As we said above pregnancy is the time when a woman has to be extra careful about her diet. A pregnant woman should consume vitamins and minerals in the right proportion. Similarly, the fairness of your baby’s skin also depends on the food you eat during your pregnancy period. Here we are sharing some of the best foods to eat during pregnancy for a fair baby which will help you in getting a beautiful and fair baby.

1. Avacado

For getting a fair baby it is important that you eat avocados during your pregnancy as it contains a good amount of vitamin C, E, and folic acid. All these vitamins are very important for the development of your baby’s skin tone. To avoid the risk of your baby having any birth defects, you should start consuming avocados from the first trimester of your pregnancy. In pregnancy, for the growth and development of your baby, you should eat one avocado every day.

2. Coconut And Coconut Water

Coconut and coconut water are very effective in getting a fair baby. Coconut water is rich in electrolytes and helps to keep the body hydrated. It also contains vitamins and minerals which are crucial for the development of your baby. Coconut oil massage on your belly helps to get rid of stretch marks. You can consume coconut water 2-3 times a day during pregnancy. In the first trimester of pregnancy, plenty of water helps to dilute the blood, thereby reducing the risk of pregnancy-related complications like preeclampsia. For fair skin Coconut water is the best remedy for your baby.

3. Saffron Milk

Saffron is very rich in antioxidants and carotenoids, which are very good for skin complexion. Saffron is also a very good source of vitamin B6, which is very important for the development of your baby’s nervous system. So, if you want a fair baby, you should drink saffron milk every day during your pregnancy. If you’re pregnant and you don’t like the taste of saffron, then you can add a little bit of honey to it. Moreover, to your baby, saffron milk is also very good for the development of his/her brain.

4. Sweet Potatoes

Sweet potatoes are an excellent source of carotenoids which is very important for the development of your baby’s skin tone. It is advisable to eat at least two servings of sweet potatoes every day during pregnancy. If your doctor has advised you to take folic acid supplements then you can also get it from sweet potatoes. Generally, sweet potatoes are for your baby’s health and for getting a fair complexion.

5. Berries

You can also include various berries in your diet to get a fair baby. All kinds of berries such as raspberries, blackberries, strawberries, etc. are very rich in antioxidants and help to improve the skin complexion of your baby. Also, these berries are a good source of folic acid which is very important for the development of your baby’s neural tube. You can add these berries to your breakfast cereals or oatmeal or simply have them as a snack.

6. Almonds

Almonds are a good source of vitamin E which helps to keep your skin healthy and glowing. It also helps to improve the complexion of your baby’s skin. You can either have a handful of almonds every day or you can include them in your breakfast cereals or oatmeal. During pregnancy, if you want your baby to have a fair complexion, then you can also apply almond oil to your skin. It will help to keep your skin nourished and will also give a natural glow to your skin.

7. Consume Ghee

Ghee is a healthy fat that should be included in your diet during pregnancy. It helps to improve the complexion of your baby and also keeps your skin healthy and glowing. You can either add ghee to your food or you can apply it to your skin. Ghee is also a good source of vitamin A which is important for the development of your baby’s eyesight. Ghee that is made from cow’s milk is considered to be the best for pregnant women and their babies.

8. Eggs

Eggs are a powerhouse of nutrients and are very important for the development of your baby. They are a good source of protein, choline, vitamin D, vitamin E, omega-3 fatty acids, and antioxidants. All these nutrients are very important for the growth and development of your baby. You can have eggs in any form such as boiled, scrambled, omelet, etc. Moreover, if pregnant women consume eggs regularly, it can also help to improve their skin complexion.

9. Eat other dairy foods

In addition to milk, you can also include other dairy products in your diet such as curd, cheese, etc. Dairy products are a good source of calcium which is very important for the development of your baby’s bones and teeth. They are also a good source of protein which helps to build the muscles of your baby. You can have a bowl of curd or cheese as a snack or you can also include them in your salads. Moreover, dairy foods help to improve the skin complexion of your baby.

10. Cumin seeds

Cumin seeds are also very effective in getting a fair baby during pregnancy. Soak some cumin seeds in water overnight and drink the water on an empty stomach in the morning. You can also add a little honey to it. This will help in improving the complexion of the baby. Cumin seeds are also rich in iron which is essential for the development of the baby. Moreover, during pregnancy, cumin seeds help in the digestion of food and also relieve various other pregnancy-related problems like nausea, vomiting, heartburn, etc.

11. Grapes Juices

Drinking grape juice is very beneficial for pregnant women as it helps in the development of fair and glowing skin for your baby. It is also rich in folic acid which helps in the development of your baby’s neural tube. Folic acid is very important for pregnant women as it helps in preventing birth defects such as spina bifida. For getting a fair baby, you should drink fresh grape juice every day during your pregnancy.

12. Red lentils

Red lentils are another efficacious home remedy for a fair baby during pregnancy. Soak some red lentils in water overnight and drink the water on an empty stomach in the morning. You can also add a little honey to it. This will help in improving the complexion of the baby. Generally, lentils are considered to be a healthy food for pregnant women. If they take it in small amounts then it will not cause any problem. Furthermore, it is also a good source of folic acid, which is essential for the development of the neural tube in the baby.

13. Fennel seeds

Fennel seeds are effective in treating babies fair during pregnancy. It is a well-known fact that fennel seeds help in the digestion process. However, it also helps in improving the complexion of the skin. All you need to do is soak some fennel seeds in water overnight and drink the water on an empty stomach in the morning. Fennel seeds are also rich in antioxidants and help in detoxifying the body.

What determines the color of the baby during pregnancy?

The baby’s skin color during pregnancy is determined by the genes inherited from the parents. The mother and father contribute different genes to the baby that determine skin color. For example, if the mother has black skin and the father has white skin, then the baby will likely have a light brown complexion. Likewise, if both parents have fair skin, then the baby will likely have very fair skin.

Which fruit is good to eat to get a fair baby?

When it comes to getting a fair baby, there are certain fruits that you can eat that may help. Pomegranates, for instance, are known to be good for the skin and may help promote a fairer complexion. Oranges and grapes are also rich in antioxidants, which can help to protect the skin from damage and keep it looking healthy. So if you’re hoping to have a fair baby, eating these fruits may help your cause!

Does eating saffron during pregnancy make the baby fair?

Yes, eating saffron during pregnancy makes the baby fair. Saffron is a natural skin lightener that helps to improve complexion and achieve a fairer skin tone. It is also rich in antioxidants and vitamins that are beneficial for the baby’s overall health. Saffron can be added to food or consumed as tea during pregnancy. However, it is important to consult with a doctor before using saffron as it may not be safe for all pregnant women.

What affects the baby’s skin color?

There are a few factors that can affect a baby’s skin color. The most common are genetics, ethnicity, and climate. Genetics plays the biggest role in determining a baby’s skin color. Ethnicity can also have an effect, with people of African, Asian, and Latin American descent tending to have darker skin than Caucasians. And finally, climate can make a difference too – babies born in warm climates tend to have darker skin than those born in colder climates.

The Last Word

Therefore, eating these above types of food during pregnancy will not only help the baby develop healthily but also be born with white skin and smooth as you desire. For your baby’s skin color during pregnancy to be bright and beautiful as you hope, in addition to following a reasonable diet, you should also pay attention to other things such as: getting enough sleep every day, not being too stressed, and avoiding smoking, etc. In the above article, a list of these most effective foods to help lighten your baby’s skin during pregnancy. We hope that after reading this article, you will find it useful and quickly incorporate these foods into your diet to give birth to a beautiful and healthy baby. If you have any queries or suggestions, please do not hesitate to contact us or leave a comment in the box below. Thank you for reading!

Nutrition during pregnancy in the first, second, third trimester

The most important nutritional rules for pregnant women

Monitor the calorie content of food and the variety of foods consumed.

It's great if the expectant mother began to think about her diet in advance and mastered the basics of a healthy diet for those planning a pregnancy. In this case, it will not be difficult for her to establish a regimen, being in an interesting position. She already knows that the proper nutrition of a pregnant woman should not be monotonous; dishes from various foodstuffs must be included in the menu: meat, fish, cereals, vegetables, fruits, etc.

Eat often and in small portions.

In an interesting position, a woman's appetite noticeably improves, especially in the second trimester, or when toxicosis passes. At this time, the expectant mother needs to be more careful and prudent. The nutrition of a pregnant woman in the early stages should be dosed so as not to get better and, at the same time, be able to provide the baby with useful substances.

Eliminate or limit harmful foods.

It is quite logical that a healthy diet for pregnant women excludes the frequent use of harmful products: fast food, salty and smoked products, sweets and starchy foods. It is important to remember that in most cases, their excessive consumption can adversely affect the child and in order not to harm the baby, you should eat them in moderation.

Never skip breakfast.

In the first trimester, the expectant mother may suffer from nausea and vomiting - signs of early toxicosis, due to which women often skip meals in the morning. Doctors insist that at least a small snack is necessary for breakfast. You can choose something that will not cause nausea, for example, some kind of fruit or lean product.

Prepare food in a gentle way.

Dietitians who advise on healthy eating recommend methods such as baking, sautéing, boiling or steaming. At the same time, the dishes retain a maximum of vitamins for mom and baby.

Drink plenty of fluids and do not eat dry food.

This is the golden rule of healthy nutrition for pregnant and lactating mothers. Drinking at least one and a half to two liters of water a day helps to remove toxins and improve bowel movements.

What foods should pregnant women eat in the first trimester?

The diet of the future mother in the first trimester should be healthy and balanced. Eat plenty of vegetables and fruits - they are rich in vitamins and fiber. Do not forget about carbohydrate food - it satisfies the increased needs of the female body for energy. Do not give up meat and dairy products that supply proteins - the building blocks for a growing fetus. Have fish days from time to time to ensure you get enough essential omega acids.

What should not be eaten during early pregnancy?

At the beginning of pregnancy, the fetus is most vulnerable, so it is advisable for the expectant mother to eat only high-quality and fresh food. Especially dangerous in the early stages are raw foods and dishes that have undergone insufficient heat treatment, such as unpasteurized milk, blue cheeses, soft-boiled eggs, sushi, meat "with blood", etc. They can lead to bacterial infections that are dangerous for a healthy pregnancy.

Pregnant nutrition in trimesters

Most women planning to conceive begin to monitor their diet before pregnancy. But even if the expectant mother has not thought about it before, it is never too late to start eating healthy foods. So, how to eat during pregnancy?

In the 1st trimester, nutritionists recommend a gradual transition to a healthy diet. Changing your diet too quickly will not help. Nutrition in the early stages of pregnancy should be varied. In the 1st trimester, products containing beneficial trace elements should be smoothly introduced. The most important thing is to keep the future mother in a good mood and well-being.

In the 2nd trimester there is a rapid development of the fetus. During this period, it is necessary to include in the diet foods that contribute to the further growth of the baby. There is a development of the brain, respiratory organs, the laying of teeth occurs and the skeletal system is strengthened. Mom needs to eat foods containing calcium and vitamin D.

In the 3rd trimester, you need to pay as much attention as possible to the calorie content of food. During this period, there is a high probability of rapid weight gain, which can complicate the last weeks of pregnancy and the birth process. With edema, which often occurs in the 3rd trimester, you should consult a specialist and follow a special diet.

Period of pregnancy

I trimester

II trimester

III trimester

Macro- and micronutrient requirements

iodine, magnesium, phosphorus, proteins, fats, potassium, iron.

Vegetable fats, vitamins E and D, ascorbic acid, retinol, calcium.

Recommended Food List

Lean meat, eggs, lean cheese and cottage cheese, liver, legumes, wholemeal bread, seaweed, fresh juice, fruits and vegetables, grains, sea fish.

Bran bread, dairy products, spinach, sea fish liver, lean meat, cereals, vegetables and fruits, herbs.

Sea fish, fruits and vegetables, nuts, vegetable soups, cereals, dairy products.

List of not recommended products

Fast food, chips, canned food, carbonated drinks, coffee, alcohol.

Canned food, sweets, mushrooms, coffee, alcoholic beverages, fast food, smoked and spicy foods.

Salty, fried, spicy dishes; alcoholic and carbonated drinks, strong coffee, fatty foods.

As can be seen from the table, in the first and third trimester the list of not recommended and allowed products is approximately the same. The most important thing is to make the weekly menu varied and balanced, which will help the baby develop properly.

Expectant mother's nutrition by weeks of child development

Changes are constantly taking place in the expectant mother's body, the fetus grows and develops, which means that the need for substances and microelements varies depending on the duration of pregnancy. The nutrition of a pregnant woman by week should remain healthy and varied. However, certain foods must be added to the diet.

1-4 weeks: fermented milk products (especially cottage cheese), green vegetables, eggs, broccoli, spinach, oatmeal, turkey;
5-10 weeks: dairy products, sauerkraut, dried fruits, lean beef, fruits, fruit drinks;
11-16 weeks: milk and dairy products (cottage cheese, kefir, cheeses), low-fat fish and meat, fruits and vegetables;
17-24 weeks: cabbage, bell peppers, carrots, lean poultry, rabbit, fish, eggs, berries, greens;
Weeks 25-28: cereals (oatmeal, buckwheat), low-fat broth soups, stewed vegetables, baked or boiled meat.
29-34 weeks: red fish, nuts, eggs, dairy products.
35-40 weeks: fresh fruits, stewed vegetables, salads, meat in small quantities.

Experts note that the nutrition of a pregnant woman should be balanced. It should contain sources of protein, fats, vitamins and minerals. The closer the timing of childbirth, the more “easy” the diet of the expectant mother should be.

Pregnancy Nutrition Pyramid

Experts recommend that their patients use the Pregnancy Nutrition Pyramid. Doctors rightly believe that this graphic image, like a table, summarizes all the necessary information. It shows what to eat during pregnancy and what should not be consumed in any case. For ease of reference, healthy foods are listed in descending order of benefit (from bottom to top).

cereals;
vegetables and fruits;
dairy and meat products;
animal fats, sweets.

The last floor - animal fats and sweets - these are the products that should be as little as possible in the diet of a pregnant and lactating woman.

So, we have looked at how to eat properly during pregnancy: what foods are best to eat and what kind of food intake should be followed by the expectant mother. Pregnancy is a time when you have a great opportunity to take care of yourself and your unborn child. A woman in an "interesting position" should remember that nutrition plays an important role in the development of the fetus. In addition, the daily diet affects the well-being and mood of the mother herself.

What should be avoided during pregnancy?

By and large, no products from the assortment of an ordinary supermarket, if they have not deteriorated and are cooked correctly, can harm the baby - only the figure of the expectant mother. Products that are really harmful to the fetus enter the table in completely different ways: these are large predatory sea fish (may contain a significant amount of mercury), game (there may be particles of lead from the shot), products purchased "on the highway", "from grandmother", etc. d. (the composition of toxic substances can be very diverse).

What is absolutely forbidden to do during pregnancy?

During the entire pregnancy, the expectant mother should not drink alcohol. Medicine believes that there is no safe dose of alcohol during the period of bearing a baby, so it must be completely abandoned.

Nutrition during pregnancy | Family Medical Center

Top 10 Foods to Eat During Pregnancy

Expectant mothers have to constantly think about what they eat, whether it is good for their baby. This situation is exhausting, especially given the mass of conflicting information floating around. Is fish healthy, or is there too much mercury in it? Do you need meat as a source of protein or is it too fatty? Can I eat eggs, or do they have too much cholesterol?
No wonder if all this thinking makes you feel down and you want to eat a chocolate bar to cheer you up. But don't do it! Or at least read our article first. There are many ways to make sure you and your baby are getting the nutrients you both need. In this article, pregnancy nutrition experts talk about the foods they think are the best. You don't have to love and eat all of these foods, just choose what you like.

Eggs during pregnancy
It's amazing how many nutrients are contained in one egg. And that's only 90 calories!
In addition to 12 vitamins and minerals, eggs contain a large amount of quality protein needed by pregnant women. Your baby's cells grow exponentially, and each one is made of protein. Plus, you, as a pregnant woman, also need protein.
Eggs are also rich in choline, which ensures the full physical and mental development of your child, as it helps prevent neural tube defects. Some eggs contain omega-3 fatty acids, which are important for brain and vision development (often, factories producing eggs with omega-3 fatty acids will indicate this on the packaging).
What about bad cholesterol found in eggs? Eating saturated fats has been shown to raise cholesterol levels in the body much more than foods containing natural cholesterol. And although eggs are high in cholesterol, they contain a small amount of saturated fat (only 1. 5 grams per egg).
Nutritionists believe that a woman who has no health problems and normal blood cholesterol levels, eating a balanced diet low in saturated fat, can eat 1-2 eggs per day.
Eggs have other advantages - they are cheap, you can quickly and easily cook different dishes from them. When you're too tired to cook a full meal, you can just hard-boil a couple of eggs or make an omelet.

Pregnancy salmon
Not only is salmon rich in high quality protein, it is also an excellent source of omega-3 fatty acids. Also, unlike swordfish, king mackerel, tilefish, and shark, salmon contains only trace amounts of methylmercury, a compound that can harm your baby's nervous system development. To avoid oversaturation of the body with mercury, experts recommend eating no more than 340 grams of salmon or other types of fish with a low content of mercury, such as light tuna and pollock, during the week.

Legumes during pregnancy
Beans, lentils, black beans, spotted beans, chickpeas… The choice is huge! Of all vegetables, legumes contain the highest amount of dietary fiber and protein.
You already know how important protein is during pregnancy. But you may hear about dietary fiber for the first time, while this substance can become your best friend for all nine months of waiting for a baby. During pregnancy, the work of the gastrointestinal tract slows down, which can lead to constipation and hemorrhoids. Dietary fiber will help prevent or solve these problems.
In addition, foods containing dietary fiber are very nutritious. This includes beans, which are an excellent source of iron, folate, calcium, and zinc.

Sweet potatoes and other orange vegetables during pregnancy
Sweet potatoes get their orange color from carotenoids, plant pigments that our body converts to vitamin A. liver, milk, eggs) can be dangerous, this does not apply to carotenoids. Our body converts exactly as many of these substances into vitamin A as it needs. Therefore, there is no need to limit the amount of fruits and vegetables rich in vitamin A in your diet.
Sweet potatoes are also a source of vitamin C, folate and dietary fiber. You can cook many different dishes from it.
Carotene (vitamin A) is also found in carrots, pumpkins, tomatoes, rose hips and some orange fruits.

Popcorn and other whole grains during pregnancy
Yes, you read that right: popcorn. It also applies to whole grains. Whole grains are beneficial during pregnancy, as they are rich in dietary fiber and nutrients, including vitamin E, selenium and phytonutrients - plant-based nutrients that can protect our cells from harmful effects.
But don't limit yourself to popcorn and forget about other whole grains: oatmeal, whole grain bread, buckwheat, pearl barley.

Walnuts during pregnancy
You don't like fish and eggs, but still want your baby to get omega-3 acids, which are so important for brain development? Nutritionists advise trying walnuts. It is one of the richest plant sources of omega-3 acids. A handful of walnuts makes a great snack or addition to a salad.

Yoghurt, fermented baked milk, kefir during pregnancy
Dairy products are a source of calcium, which is vital for expectant mothers. If you don't get enough calcium in your diet, it will still be supplied to your baby from your body's internal stores, depleting your bones and teeth.
Nutritionists believe that the main task of expectant mothers is to provide the baby with all the necessary nutrients without sacrificing their health. Calcium will help you keep your own bones strong while your baby's bones are being formed.

Dark greens and leafy vegetables during pregnancy
Spinach, kale, lettuce (chard, iceberg, etc.) - Green leafy vegetables are packed with nutrients and vitamins, including vitamins A, C and K, and the all-important folate. In addition, it has been proven that they have a beneficial effect on vision.

Lean meat during pregnancy
According to nutritionists, meat is an excellent source of high quality protein.