What to eat during pregnancy to make your baby smart and good-looking

Diet during pregnancy has an important impact on the health and development of the fetus. A reasonable diet can not only help the fetus grow healthily, but also improve the baby\’s intelligence and appearance. Below, I will introduce you to some dietary principles and nutrients that you should pay attention to during pregnancy to help expectant mothers create a smart and beautiful future for their babies. 1. Diet Principles 1. Diversified diet During pregnancy, you should ensure a variety of food, and do not only eat a certain kind of food. You should eat more fresh fruits, vegetables, whole grains, dairy products and protein foods, etc., so that you can absorb various nutrients and make the development of the fetus more balanced. 2. Eat an appropriate amount of food. Pregnant women need to increase their food intake appropriately during pregnancy, but do not overeat to avoid overloading the body. It is recommended that pregnant women eat several meals a day, with moderate portions at each meal, and not to be overly full. 3. Balanced nutrition The diet during pregnancy should ensure a balanced nutrition. Pregnant women should take in enough nutrients such as protein, carbohydrates, fats, vitamins and minerals to ensure the normal growth and development of the fetus. [The most complete and best sound quality in history] 32 sets of 100 must-listen late-pregnancy music for prenatal education for free 2. Nutrients to focus on 1. Protein During pregnancy, a large amount of protein is needed to support the growth and development of the baby. It is recommended that pregnant women consume about 70g of protein every day, which can be obtained from meat, fish, dairy products, soy products and other foods. 2. Calcium Pregnant women need a large amount of calcium to support the bone growth of the fetus during pregnancy. It is recommended that pregnant women consume about 1,200mg of calcium every day, which can be obtained from dairy products, tofu, fish, shrimp, green leafy vegetables and other foods. 3. Folic acid Folic acid is very important for the development of the fetal nervous system and blood synthesis. It is recommended that pregnant women consume 400-600 μg of folic acid every day, which can be obtained from green leafy vegetables, whole grains, liver and other foods. 4. Iron Pregnant women need a large amount of iron during pregnancy to support fetal blood synthesis and maternal metabolic needs. It is recommended that pregnant women consume 30-45mg of iron every day, which can be obtained from lean meat, fish, green leafy vegetables, beans and other foods. 5. Vitamin D Vitamin D is very important for fetal bone growth and immune system development. It is recommended that pregnant women consume 600-800IU of vitamin D every day, which can be obtained through sunlight exposure, cod liver oil, etc. 3. Beneficial Foods 1. Walnuts Walnuts are a food rich in protein, fat, vitamins and minerals, especially omega-3 fatty acids. Pregnant women can eat walnuts appropriately to help the fetus\’ brain development and intelligence. 2. Eggs Eggs are a food rich in high-quality protein, fat, vitamins and minerals. Pregnant women can eat eggs appropriately to help the development of the fetus\’s brain and retina. 3. Deep-sea fish Deep-sea fish is a food rich in omega-3 fatty acids, which can help the brain and vision development of the fetus. It is recommended that pregnant women eat deep-sea fish, such as salmon, cod, etc., 2-3 times a week. 4. Green leafy vegetables Green leafy vegetables are foods rich in folic acid, vitamin C, vitamin K and minerals. Pregnant women can eat green leafy vegetables appropriately, which can help the fetus\’s neural development and blood synthesis. In short, diet during pregnancy plays a vital role in the growth and development of the baby.Regarding the important effects, expectant mothers should pay attention to balanced and diversified nutrition and avoid overeating or picky eating. At the same time, a reasonable selection of beneficial foods, such as walnuts, eggs, deep-sea fish, and green leafy vegetables, can help improve your baby\’s intelligence and appearance.