Pregnant ladies should focus on a well-balanced and nutritious diet to support their health and the development of the baby. Here are some essential nutrients to include:

1. *Folate/Folic Acid:*

   – Found in leafy greens, citrus fruits, and fortified cereals. It helps prevent neural tube defects in the baby.

2. *Iron:*

   – Essential for preventing anemia. Good sources include lean meats, beans, lentils, and spinach.

3. *Calcium:*

   – Important for the development of the baby’s bones and teeth. Dairy products, leafy greens, and fortified plant-based milk are good sources.

4. *Protein:*

   – Crucial for the baby’s growth. Sources include lean meats, poultry, fish, eggs, dairy, legumes, and nuts.

5. *Omega-3 Fatty Acids:*

   – Support the baby’s brain and eye development. Found in fatty fish (like salmon), flaxseeds, and walnuts.

6. *Vitamin D:*

   – Important for calcium absorption and bone development. Sources include fortified dairy or plant-based milk, fish, and exposure to sunlight.

7. *Whole Grains:*

   – Provide complex carbohydrates and fiber. Include whole wheat, brown rice, quinoa, and oats.

8. *Hydration:*

   – Drink plenty of water to stay hydrated.

9. *Avoid Certain Foods:*

   – Limit caffeine intake.

   – Avoid raw seafood, undercooked meats, and unpasteurized dairy products to reduce the risk of foodborne illnesses.

Always consult with a healthcare provider for personalized advice based on individual health conditions and needs during pregnancy.