There are lots of things you need to do as a mother-to-be in order to keep both you and your baby healthy but one of the most important things is eating properly. You and your baby need lots of nutrients and vitamins. Things you need to focus on Calcium, Vitamin D, Folic Acid, Iron and Fatty Acids.
Calcium- You need calcium while you are pregnant in order to maintain your bones while still providing for the development of your baby's skeletal system. Great sources of calcium are milk, cheeses, yogurt, turnip greens, broccoli, almonds and caned beans.
Vitamin D - Helps your intestines ability to absorb the calcium and use it in the way your body needs. Sources of vitamin d are soy beverages, margarine, fish like salmon and egg yolks.
Folic Acid- This is extremely important because it helps decrease the risk of neural tube defects (NTDs). It also helps your body support the extra blood volume, and the growth of your maternal and fetal tissues. There are lots of sources like cooked spinach, orange juice, romaine lettuce, green peas, corn, raspberries, blackberries, roasted peanuts and wheat germ. Other foods are sweet potatoes, cooked carrots, strawberries, banana, grapefruits, white bread and breakfast cereal.
Iron- Iron helps supply the red cells to the placenta. If you consume less iron than recommended you run the risk of a premature delivery, having a baby with low-birthweight or even experiencing fetal loss. Foods rich in iron are cooked beans, ground beef, chicken, ham, lamb, pork, peaches, apricots and prunes.
Fatty Acids- Fatty acids help promote fetal visual and neural development. Foods you can consume that contain fatty acids are canola oils, salad dressings, tofu and veggie burgers.
Also remember to take a prenatal pill but never take more than one in a day. Talk to obstetrician about the best foods and vitamins for your individual needs.
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