Dear doctor, i get pregnant of 3 months, what is the risk to eat forbeeden foods and what is the essential foods that a pregnant mother to eat please

Healthy natural food: A woman should eat healthy, natural foods before, during, and after pregnancy. Healthy means low in animal fat (better fats like olive oil are fine), a moderate amount of protein, and a moderate amount of whole grain carb's (but very little sugar). Natural means unprocessed, with little salt, sauces, or preservatives. Salt may increase water retention or swelling. Hot sauce may worsen heartburn.