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I’m pregnant and I want to have a healthy diet for me and my baby without gaining too much weight.

A. Eating more doesn’t always mean a healthier pregnancy and baby! So rather than eating a bigger quantity of food, you need to take care of the quality of the food you eat and choose foods rich in nutrients with a moderate amount of calories. This way you can make sure your baby is healthy and your weight gain is in the average range of 11-16 kg.

Take a look at some healthy nutrition tips

  • Reduce to a minimum your intake of high fat and sugar foods such as junk food, fried food and sweets. These foods have no nutritional benefits for you or your baby.
  • Eat 5 or 6 small meals throughout your day.
  • Consume good quality proteins on every main meal like meat, eggs, dairy and legumes(beans, lentils and chickpeas). Proteins are needed for building the cells and tissues of your baby.
  • Eat more colored fruits and vegetables that give you vitamins C, A, B-vitamins, minerals and fiber. These are also low in calories, help you feel full and keep your digestive system healthy.
  • Have your morning glass of low fat milk or yogurt/laban in addition to 2 more servings of low fat cheese and/or labneh. You need your calcium to maintain a healthy bone reserve.
  • Limit the salt in your diet to avoid high blood pressure and bloating due to water retention.
  • Drink plenty of water: up to 2 liters every day.
  • Don’t always give in to your increased appetite, since more food can increase your weight dramatically and ultimately put you at a higher risk of pregnancy complications.
  • Always follow-up with your doctor on your baby’s health, weight gain and supplements that you may need during this crucial and wonderful period.

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