Food is rich in protein: 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) are all good sources of protein.
2. High-fiber food: Whole wheat bread, brown rice, oats, fruits and vegetables are rich in fiber, which helps to prevent constipation and control weight.
3. Calcium and vitamin D: Milk, yogurt, cheese, tofu and fish are good sources of calcium and vitamin D, which contribute to fetal bone development and maternal bone health.
4. Foods rich in iron: Lean meat, eggs, beans, green leafy vegetables and dried fruits are all good sources of iron and help prevent anemia.
5. Folic acid: Folic acid is very important for the development of fetal neural tube. You can increase the intake of folic acid by eating green leafy vegetables (such as spinach and kale), beans and grains.
6. Water intake: Maintaining adequate water intake is very important for the health of pregnant women. It is recommended to drink at least 8 glasses of water every day to avoid excessive caffeine and sugary drinks.
Please note that everyone's physical condition and needs are different. It is recommended that you consult a professional doctor or dietitian before making a diet plan. They can provide more personalized advice according to your specific situation.