| There is nothing more important for a well developed | | | | - Calcium is a must during this time. The developing |
| child than healthy eating during pregnancy. Exercising | | | | baby requires a lot of calcium. If you don't eat |
| during pregnancy can play a major role in having an | | | | enough of it, your body will use the calcium in your |
| easier pregnancy, but when it comes to how well | | | | bones. This can lead to osteoporosis. To get enough |
| your baby's health is, nutrition is the best way to | | | | calcium, eat or drink at least 4 servings of dairy |
| help. | | | | products per day. This should put you in the |
| Try and eat a well balanced diet throughout your | | | | recommended 1000-1300 mg of calcium range. |
| pregnancy. You should be eating at least 300 extra | | | | - Eat at least 3 servings of iron rich foods per day. |
| calories a day for the baby. In the earlier stages, | | | | Iron is also very important and you should be taking |
| vomiting and nausea may make this difficult but | | | | in over 27 mg per day. |
| focus on getting enough food. Here are some more | | | | - Choose foods with high contents of folic acid in |
| recommendations for healthy eating during | | | | them. This is very important for the baby's brain and |
| pregnancy: | | | | spine development. You can find folic acid in dark |
| - Eat foods with lots of fiber in them. These foods | | | | green leafy vegetables and legumes. To prevent |
| can be whole-grain breads, pasta, rice, fruits, cereals, | | | | spina bifida in the developing baby, you have to |
| and vegetables. | | | | consume 0.4 mg of folic acid every day. |
| - Getting all your vitamins and minerals is very | | | | - Eat at least one food high in Vitamin C and Vitamin |
| important during pregnancy. Take a supplemental | | | | A. These vitamins can be found in many fruits and |
| vitamin designed for prenatal nutrition to help this. | | | | vegetables. Keep in mind taking in excessive amounts |
| Your doctor will be able to give you a good over the | | | | of Vitamin A can lead to fetal malformation. This only |
| counter option. | | | | is a problem when eating huge amounts of Vitamin A. |