Answer: Your 4thmonth pregnancy diet chart should include the following:
1. Iron-rich Foods
Examples of iron-rich foods are meat, fish, tofu, liver, soybeans, whole grains like brown rice, nuts and seeds, dark green leafy vegetables like kale and spinach, dried fruits, and eggs.
2. Fibre-rich Foods
To prevent constipation and stimulate regular bowel movements, you should eat foods rich in fibre. Examples include whole grains like oatmeal, bran, and barley, seeds like flaxseeds and chia, nuts like almonds, pecans, and pistachios, vegetables like Brussels sprouts, broccoli, sweet corn, and green peas, and fruits like raspberries, strawberries, figs, apples, bananas, and pears.
3. Calcium-rich Foods
Calcium is very important for the development of strong bones in your baby. Foods rich in calcium are kale, milk, yoghurt, cheese, broccoli, okra, and almonds.
4. Foods Rich in Zinc and Vitamin C
Zinc is a trace element essential for building proteins, and the development of a healthy nervous system and immune system. Foods rich in zinc include oysters, lamb, beef, spinach, wheat germ, mushrooms, pumpkin and squash seeds, nuts. Foods rich in Vitamin C are green and red peppers, tomatoes, sweet potatoes, broccoli, Brussels sprouts, cauliflower, cabbage, and leafy greens.
5. Foods Rich in Omega Fatty Acids
Omega-3 fatty acids are essential for eye and brain development in the foetus. Omega-6 fatty acids are important for heart health, proper functioning of the reproductive system, and skin, hair and bone growth. Foods rich in omega fatty acids include vegetable oils, salmon, sardines, soybeans, nuts like walnuts and almonds, and seeds like chia and flax.
6. Fruits and Vegetables
It is important to include at least five portions of fruits and vegetables per day. You should also include some raw vegetables in the form of a salad. Fresh fruit is healthier than fruit juices.
7. Proteins and Carbohydrates
Proteins are the building blocks of muscles, tissues, and DNA. Carbohydrates are the energy source for our body. Examples of proteins are legumes, lentils, nuts, seeds, nut butter, meat, chicken, quinoa and soybeans. Examples of starchy carbohydrates are potatoes, rice, pasta and bread.