How to get healthy pregnancy

• Make a Plan and Take Action.
• See Your Doctor.
• Get 400 Micrograms of Folic Acid Every Day.
• Stop Drinking Alcohol, Smoking, and Using Certain Drugs.
• Avoid Toxic Substances and Environmental Contaminants.
• Reach and Maintain a Healthy Weight.
• Learn Your Family History.
• Get Mentally Healthy.

There are 12 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

• Broccoli and dark, leafy greens
• Eggs
• Sweet potatoes
• beans
• pulses
• fish
• eggs
• meat (but avoid liver)
• poultry
• nuts
• Avocados
• Walnuts

Foods to Avoid During Pregnancy

Avoid eating the following foods during pregnancy:

• Unpasteurized milk and foods made with unpasteurized milk (soft cheeses, including feta, queso blanco and fresco, Camembert, brie or blue-veined cheeses—unless labeled “made with pasteurized milk”)
• Hot dogs and luncheon meats (unless they are heated until steaming hot before serving)
• Raw and undercooked seafood, eggs and meat. Do not eat sushi made with raw fish (cooked sushi is safe).
• Refrigerated pâté and meat spreads
• Refrigerated smoked seafood

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Protein is an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source

What is protein deficient?

Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.

Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.

Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.

Signs and symptoms of protein deficiency

1. Skin, hair and nail problems. 
2. Loss of muscle mass.
3. Increased risk of bone fractures.
4. Bigger appetite and increased calorie intake..
5. Risk of infections.
6. Fatty liver.
7. May inhibit proper body growth in children

How much protein per day?

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight

How to get more protein

A healthy and balanced diet typically provides all the amino acids your body needs, but that means eating protein with each meal and snack. Complete proteins — which contain all nine essential amino acids in equal amounts — provide the most bang for your buck.

Most complete proteins come from animal sources(Eggs, Meat, Fish, Dairy), but some plant-based proteins are also complete, such as:

• Buckwheat
• Hempseed
• Quinoa
• Soy

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According to WHO(World Health Organization) Many people who smoke become addicted to nicotine, a drug that is found naturally in tobacco. This can make it hard to quit smoking. But the good news is there are proven treatments that can help you quit.

Benefits of quitting smoking and alcohol

It is common knowledge that smoking is bad for a person’s health as it can cause a wide range of health complications including cancer, heart attacks, and strokes

1. Improves health status and enhances quality of life.
2. in 12 hours, the carbon monoxide level in your blood drops to normal.
3. benefits the health of pregnant women and their fetuses and babies
4. Within 20 minutes, your heart rate and blood pressure drop.
5. 15 years, the risk of coronary heart disease is that of a non-smoker’s.
6. 2-12 weeks, your circulation improves, and your lung function increases.
7. 1-9 months, coughing and shortness of breath decrease.
8. 1 year, your risk of coronary heart disease is about half that of a smoker’s.
9. 5 years, your stroke risk is reduced to that of a non-smoker 5 to 15 years after quitting.
10. in 10 years, your risk of lung cancer falls to about half that of a smoker, and your risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.

Tips on how to quit smoking

• Exercise away the urge
• List your reasons to quit
• Tell people you’re quitting
• Use stop smoking aids including nicotine patches
• List your smoking triggers and how to avoid them
• Keep cravings at bay by keeping busy
• If you have tried to quit before, remember what worked

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