The nutrients, vitamins, iron and minerals are important for your baby's growth and development. They give your baby strong bones and teeth, healthy skin, and a healthy body, healthy skin, good eyesight, growing bones, healthy gums, teeth, bones, assistance with iron absorption, formation of red blood cells and maintaining nervous system.

Foods that are excellent sources of protein and vitamins are: beans and peas, nuts, peanut butter, eggs, meat,fish, poultry, cheese, milk, and yogurt. By taking these kinds of food is good for mother and her baby. The food contain folic acid is also important to a pergnant women and her baby it produce blood and protein production, effective enzyme function and red blood cell production (needed to prevent anemia), it is important for spinal cord development of the baby, and it has been shown to help prevent some serious birth defects. Pregnant women need 600 micrograms a day. Good sources of folic acid are: leafy green vegetables, beans, breakfast cereals, oranges, tomato juice.

Food that rich in Iron must be taken by a pregnant women 30 mg of iron a day during the last half of pregnancy. An iron supplement may be necessary to meet this need like women carrying twins, women with low iron in their blood. Foods rich in iron are: some cereals, dried fruit, rice, green vegetables, eggs and whole-grain or enriched bread. Calcium needs for pregnant women are the same as nonpregnant women: 1000 mg a day for a pregnant women. Many women do not get enough calcium in their diet, so it's important to make sure you need to take calcium every day.

Dairy products like milk, yogurt, cheese, dates and smoothies are great sources of calcium. Taking vitamins and nutrients that your body will need to help your baby develop and grow the way he or she should. Practice healthy eating and take a multivitamin every day. Fruits and fresh vegetables with vitamin C help you and your baby to have healthy gums and other tissues, and help your body to heal wounds and to absorb iron. Fruits and vegetables with vitamin C include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli.

Fruits and vegetables also add fiber and other minerals to your diet and give you energy and strength. Dark green vegetables have vitamin A, iron. Which are the important nutrients during pregnancy? Dairy products also have vitamin A, C and D, protein, and B vitamins. Vitamin A helps growth, resistance to disease, and vision. Pregnant women try to have low-fat or non-fat milk and milk products to lower your fat intake. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds.

Avoid alcoholic drinks, tobacco, drugs and smoking during pregnancy. Consult with your provider before taking any medicines or herbal supplements because some medicines and supplements can cause birth defects. Avoid taking tea or coffee because high amounts of caffeine from coffee, tea, soft drinks, and chocolate could increase the risk to your baby. Avoid meat, fish, shellfish, and eggs that are raw or undercooked and also avoid foods from deli counters or thoroughly reheat cold cuts before you eat them.

Don't eat unpasteurized soft cheeses, such as Brie, Camembert, feta, blue-veined, Mexican-style, and Roquefort cheese because of the increased danger of listeria infection during pregnancy period. For the same reason, avoid drink unpasteurized milk. Avoid raw vegetable sprouts and fresh fruit and vegetable juices. They can cause disease such as E. coli and Salmonella. While eating add less amount of salt during pregnancy, as was thought in the past. A moderate amount of salt helps keep proper levels of sodium in your body as your baby growth. Use iodized salt it too help to your health.

Eating a healthy food before pregnancy means that the body has adequate stores of vitamins and minerals. A nutritious, well-balanced diet includes foods rich in protein such as meat, fish, eggs and pulses; dairy foods which supply calcium; starchy foods such as cereals, bread, potatoes and pasta; plus plenty of fruit and vegetables that supply vitamins. It’s best to avoid a lot of sugary, salty or fatty foods. Eat well and getting plenty of exercise and sleep all help.

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