At 20 weeks, you need more energy and power to bear the weight that your baby is gaining inside you and making you tired easily. At this stage, protein, calcium, more and more fiber and water are necessary to keep you fit and active. Pulses, cereals, seeds and nuts and chickpeas are some of the rich sources of protein that you must consume at this stage. Whole grains are very rich in magnesium, iron, and vitamins. You can get this source from cereals, wheat flour, wheat bread, broken wheat and this is a rich source of fiber as well. Consume fresh fruits and vegetables to keep the quantity of fiber high in your body. Your iron content should be high as it treats anemia in pregnant mothers and postpartum depression as well. Iron can be found in green leafy vegetables, nuts, beans, lentils, whole grains, and cereals.
Include vitamin C in your diet to help your body in absorbing iron and for this, you need to eat oranges, strawberry, and tomato. Calcium is another important one that is must in your diet now. You get calcium from cheese, milk, yogurt, almonds, white beans, green leafy vegetables. Vitamin D is another important source of nutrient that you must get when you are pregnant. This can be found in salmon, tuna, fish liver oil, cheese, egg yolk, cereals, and milk. Avoid fatty foods, processed foods, unpasteurized dairy products, ready to eat meat, fish with a high level of mercury, packaged food, alcohol and smoking during pregnancy. Stay away from sugary foods like cakes, pastries as well during pregnancy.
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