We at Say Fitness believe that the foundation of a healthy pregnancy diet is consuming a variety of
nutrient-dense foods. This includes fruits, vegetables, whole grains, lean proteins, dairy products, and
healthy fats. These foods provide essential vitamins, such as folate, iron, calcium, and omega-3 fatty
acids, which are crucial for the baby's growth and development. While it is important to focus on
consuming nutrient-dense foods, it is also crucial to avoid certain foods and beverages that may pose a
risk during pregnancy. These include raw or undercooked meats, fish high in mercury, unpasteurized
dairy products, raw or undercooked eggs, caffeine, alcohol, and certain types of seafood.
During pregnancy, weight gain is expected and necessary for the healthy growth of the baby. However,
it is important to manage weight gain within a healthy range to minimize the risk of complications.
Working with a healthcare professional or a registered dietitian at Say Fitness can provide personalized
guidance on appropriate weight gain and help develop a balanced meal plan.
