Calories intake must be (5ft3inch

preg women) :
:-When little or no exercise

:-Exercise thrice a week

1.Calcium: Essential for developing strong bones,

teeth, and muscles in the fetus. Include foods like:
 • Milk
• Yogurt
• Broccoli
• Tofu
• Nuts
• Consider calcium-fortified soya milk if you’re
lactose intoleran
2.Folic Acid: Crucial for preventing neural tube
defects in the baby and supporting blood
formation. Include:
o Green leafy vegetables
o Avocado
o Legumes
o Lentils
o Orange juice
o Beans
o Cereal
3. Iron: Improves hemoglobin levels for the placenta and
fetus. Opt for:

• Leafy green vegetables

• Jaggery
• Cereal
• Bread
• Pasta
• Nuts
• Enhance iron absorption with vitamin C-rich foods like
tomatoes and citrus fruits
4.Fiber: Alleviates constipation and promotes smooth bowel
movement. Include:

o Oats
o Whole grain bread
o Legumes
o Fruits
o Vegetables (especially sweet potatoes)

5.Iodine: Necessary for fetal brain and nerve development.

Consume:

o Milk
o Fortified bread and cereal
o Yogurt

6.Iodine: Necessary for fetal brain and nerve development.

Consume:

o Cheese
o Milk
o Fish
o Fortified bread and cereal
o Iodized salt
o Yogurt

Vitamin B12: Supports cell division and folate metabolism

during pregnancy

Foods to Avoid in the Second Month of

Pregnancy:
• Raw or processed foods
• Alcohol
• Limit caffeine and sugar intake
Remember to:

• Not skip meals or starve yourself.

• Avoid oily and spicy foods to manage heartburn.
• Stay hydrated and consume plenty of fluids.
• If you experience morning sickness, try munching on
crackers.
• Abstain from street food.
• Ensure proper hygiene when consuming fruits and
vegetables