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Grains are a great source of complex carbohydrates and dietary fiber. Increasing your intake of grains is an easy way to improve your nutritional status, and foods such as oats, brown rice, millet, and barley are your best bet. You can opt for whole wheat bread without sugar or additives or a sugar-free milk jambalaya breakfast. Soaking milk jambalaya for 10 minutes to 12 hours removes phosphoric acid. This is because phosphoric acid interferes with the absorption of minerals in food.

Vegetables

Vegetables provide us with vitamins, dietary fiber, minerals, antioxidants and phytochemical actives. Vegetables can protect the body from diseases and improve the body's ability to repair itself. Intake of vegetables rich in vitamin A during pregnancy is essential. Vitamin A in vegetables is present in a different form from that in animal foods, where it is present in the form of retinol and therefore there is a risk of overdose, whereas there is no risk of overdose in vegetables.

Eat vegetables as raw as possible, or cook them in a way that ensures that the nutritional value is not destroyed. Cooking vegetables must be careful, overcooking will lose a lot of vitamins and minerals, it is best to take steamed or a small amount of oil stir frying cooking method, this way will not occur in the loss of vitamins and minerals. There are many types of vegetables, and each contains different types and levels of minerals. Some less common vegetables, such as seaweed, are rich in iron and other minerals.

Organic vegetables can be eaten with greater confidence because they have no pesticide residues. Since the soil where organic food is grown is very rich in minerals, it is more beneficial to the human body. The skin of the vegetables is more nutritious and has no pesticide residue, so you can eat them without worry.

Soy products - soybeans, lentils, peas

Soy products are a good source of vitamins, minerals and proteins and soybeans contain all the essential amino acids.

You can eat them in soups, casseroles or in curries and noodles.

When beans are sprouted, they are easier to digest and contain more minerals. Bean sprouts have a fresher, crisper flavor after sitting in the refrigerator for a few days. Bean sprouts can be cooked, tossed in a salad or stuck in a sandwich.

Fruits provide the body with vitamins (especially vitamin C), fiber and minerals.

A whole fruit (including the skin and core) provides energy that lasts one to two hours longer than the energy provided by juice once it is made.

If you feel you're not getting enough fruit, you can incorporate it into your meals: for example, add pears to your breakfast oatmeal, strawberries to your yogurt, and apples or pineapple to your salads.

Meat

Meat is rich in protein, vitamins and minerals, but also high in saturated fat, so moderate intake of meat products should be limited to 10 percent of your daily food intake.

The fat content of poultry is lower than that of red meat. The fat in red meat is usually saturated fat, which is harmful to the human heart.

Fish and meat

Fish and meat foods are rich in vitamins, minerals, proteins and essential fatty acids, a family of essential fatty acids that are recommended to pregnant women and are essential for fetal development.

Red fish such as sardines, mackerel, tuna, herring, salmon and mackerel are good sources of essential fatty acids and vitamin D. Eat fish at least 3 times a week.

White fish such as grass carp, chub, and cod are good sources of vitamin B12 and protein.

Only a small amount of oil is needed when grilling or smoking fish. If fried, the fish loses more of its nutritional value.

Canned fish also contains minerals and vitamins, but most of the omega-3 unsaturated fatty acids are lost during processing, and unsaturated essential fatty acids are essential during pregnancy, so canned fish is not as nutritious as fresh fish.