SIX ELEMENTS OF A HEALTHY DİET

Adapted from The Whole Pregnancy Handbook by Joel M. Evans and Robin Aronson (Gotham Books, 2005), Pregnant women have different nutritional needs, things like what foods to start eating and what foods to avoid are at the top of the list of things that you should pay attention to But following a healthy diet doesn't necessarily have to involve the adoption of a strict regimen, it simply means that you should pay more attention to your food choices. The following six guidelines will help you detoxify your diet and develop healthy eating habits.

1- Replace white rice with brown rice, whole grain pasta and bread

Processed whole grains are not only stripped of fiber and valuable immune-boosting phytochemicals, they also contain "bad" carbohydrates that offer no nutritional value. On the other hand, whole grains contain good carbohydrates and fiber, which your body needs to maintain energy and help prevent constipation, a common problem during pregnancy.

2. Go for a variety of organic fruits and vegetables 

Even though it tends to be a bit more expensive than regular produce, organic fruits and vegetables help lower pesticide levels in your blood. Exposing the fetus to harmful chemicals found in pesticides can negatively affect its development and threaten its health. You should try to include fruits and vegetables of all colors in your diet, different colors contain valuable nutrients with important protective properties for fetal development.

3. Reducing salt intake

Consuming too much salt leads to water retention in pregnant women in particular, and high sodium levels can lead to pregnancy complications. High-salt foods are usually processed foods that include canned soups and frozen products 

4. Avoid foods containing chemical additives

Most artificial colors and flavors are generally considered as safe for consumption, but foods made with chemicals usually have negative side effects and are not nutritionally wholesome. Such additives can also cause stomach problems, insomnia and migraines in normal adults, which is all the more reason to avoid such additives. 

5. Get enough protein

Protein is an important key ingredient in any diet and can be gained from several sources such as meat, poultry, beans, grains, nuts, soy products and legumes. If you don't eat red meat then try to add iron-rich foods such as dried apricots and figs to your diet to make up for it. 

6. Choose the right type of fish

Omega-3 fatty acids are important for the development and maintenance of a healthy heart and immune system, and can be gained from fish. But while most fish is good for you, those that contain mercury should be avoided as much as possible. You should also watch out for fish that has been contaminated with toxic industrial compounds and pesticides, which cause a range of problems such as brain damage and cancer.  If possible Opt for farmed fish , or get your omega-3 from alternative sources such as walnuts and ground flaxseed.