For pregnant women to have healthy nutrition they must have at least five meals a day; eat every three hours; reduce fluids during meals; avoid lying down after meals; give preference to the consumption of whole grains; assemble a colorful plate; consume dark green vegetables and other foods rich in iron and folic acid, which are essential micronutrients - especially in the first trimester of pregnancy, when a woman's blood volume rises; consume more fish and chickens and give preference to lean meats; drink at least two liters of water daily; and avoid soft drinks and processed foods. Any sickness, which is characteristic of early gestation, can be alleviated by reducing the amount of fat you eat and by eating small portions of carbohydrates throughout the day.
A healthy pregnancy meal has to be rich in whole grains, vegetables, fruits, milk and dairy products, legumes, fish and lean meat such as turkey and chicken, giving preference to low-fat culinary preparations such as boiled and grilled.
