1. Foods rich in protein: Pregnant women need extra protein to support the growth and development of the fetus. Recommended foods include fish (such as salmon and cod), poultry (such as chicken and turkey), beans (such as tofu and soybean milk) and nuts (such as walnuts and almonds).
2. High-fiber food: Pregnant women often face the problem of constipation, and taking enough fiber can help alleviate this problem. Recommended foods include whole wheat bread, brown rice, oats, fruits (such as apples, pears and strawberries) and vegetables (such as spinach, carrots and broccoli).
3. Calcium and vitamin D: Pregnant women need enough calcium and vitamin D to support fetal bone development. Recommended foods include dairy products (such as milk, yogurt and cheese), tofu, fish (such as salmon and sardines) and green leafy vegetables (such as spinach and cabbage).
4. Folic acid: Folic acid is very important for the development of fetal neural tube. Recommended foods include green leafy vegetables (such as spinach and kale), beans (such as lentils and black beans) and cereals (such as oats and whole wheat bread).
5. Iron: Pregnant women need more iron to meet the needs of the fetus and themselves. Recommended foods include red meat (such as beef and pork), poultry (such as chicken and turkey), fish (such as salmon and sardines) and beans (such as black beans and red beans).
In addition, pregnant women should avoid eating raw seafood, raw meat and undercooked food to reduce the risk of infection. At the same time, control the intake of salt reasonably and avoid excessive drinking of caffeine and sugary drinks.
Finally, I strongly recommend that you consult a professional doctor or dietitian before making a diet plan to ensure that your diet meets your nutritional needs and health status.