best things to eat when pregnant

all mums  search the best things to eat when pregnant  ( the sorts of foods and drinks useful during  pregnancy),they prevent  different types of foods, and the foods  tend to be high in fat, salt and sugar and low in the kinds of nutrients.
 the the healthy  foods are important for the baby’s growth and development due poor diet in pregnancy has been associated with adverse pregnancy outcomes in a number of studies.
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Below we explain which important nutrients – energy (calories), protein, carbohydrates, fibre, vitamins and minerals – women need in pregnancy, and why. And we give information about which foods and drinks they are found in.
 energy:
  it is very important for  growth and increasing of the baby,you can found  it  from carbohydrate foods
such as potatoes, rice, pasta, bread, other grains and starchy root vegetables such as yam.
Protein:
it hepls to repair tissues,it is found in a wide variety of foods including cereals, dairy foods

 such as milk,yoghurt and cheese, meat, fish, poultry, nuts, seeds, eggs, peas, beans and pulses.
Fibre:
helps to prevent constipation and other bowel problems.

Good sources of fibre include wholemeal bread, wholegrain breakfast cereals, peas,beans, lentils, vegetables, fresh and dried fruit and seeds.
Carbohydrates and fats:
preganancy woman needs to build energy.
Vitamin A:
one of the best things to eat during pregnancy ,woman needs just 700g.
it is very good for eye health ,cell grown and to support the immune system.
you can  found  it in animal and non-animal sources.
Animal source(butter,canned salmon,cheese,egg,full-fat milk,herrings,kidney,pilchards canned in,tomato sauce,smoked mackerel).
Non-animal sources(apricots,dried, fresh or canned,blackcurrants,broad beans,broccoli,Brussels sprouts,cabbage (dark),canteloupe melon,carrots,honeydew melon,mango,margarine,nectarine
orange,peach,peas,prunes,red peppers,runner beans,spinach,sweet potatoes,sweetcorn,tomatoes
watercress).
in this section i will give some tips about  the best  healthy  foods.
grain foods:
It contains a high proportion  of  iron and zinc. a good source of energy, fibre and other nutrients.
eggs:
its are  very important during pregnancy,its are  rich of vitamin A,vitamin D,hiamin, riboflavin, vitamin B12, iron, calcium ,its are cheap, very easy to prepare .
fruits and vegetables:are an excellent source of nutrients and fibre,you can use like slade or soup.
cups of water:woman needs mostly  8 cups daily,this quantity will be more  depending on  activities.