HEALTHY EATING How much should I eat and drink? Consuming healthy foods and low-calorie beverages, particularly water, and the appropriate number of calories may help you and your baby gain the proper amount of weight. How much food and how many calories you need depends on things such as your weight before pregnancy, your age, and how quickly you gain weight. You need no extra calories in your first trimester, about 340 extra calories a day in your second trimester, and about 450 extra calories a day in your third trimester. WHAT TO EAT DURING THE FIRST MONTH OF PREGNANCY The type of food and it’s quantity has a tremendous impact on you and your unborn child. So, eat what’s necessary and must. Folate-Rich Foods: Include folate-rich natural foods in your daily diet like potatoes, broccoli, eggs, beans, oranges, etc. vitamin B6: Vitamin B6 prevents vomiting and nausea. Foods that are rich in Vitamin B6 are salmon, bananas, nuts, whole grains, etc. Dairy Products: Milk is a good source of calcium, protein, vitamins, and healthy fats. Have at least one liter of milk and milk products. Fruits: Fruits are rich sources of vitamins and antioxidants. Make sure to have at least 3 servings of fruits every day.  Sugary Foods: To add at least 200-300 extra calories a day in the form of natural sugars include foods like fresh fruits, dates, apricots etc. Iron-Rich: Include foods like oats, beans, beetroot, dry fruits etc WHAT TO AVOID Precaution is always better than the cure, therefore you need to take precautions and avoid foods and drink mentioned below during pregnancy: Alcohol: Consumption of alcohol, even in small measures can increase the risk of miscarriage and other complications.  Seafood: Fish should be consumed as its iich in Omega 3 fatty acids. Packaged/Processed Foods: Packaged foods may contain disease-causing bacteria. Therefore, choose home-made foods for consumption. Undercooked meat: Undercooked meat may include parasites and harmful bacteria which may cause neurological problems in your child. To continue------++