You must be familiar with the common saying that when a woman is pregnant, she has to eat for two! It is very important to pay special attention to what to eat during pregnancy. It does not, however, mean that you have to eat too much. Instead, it means that you have to provide the proper nutrients to your baby for its growth and development. Your diet must be well balanced with the appropriate quantity of each essential nutrient required for the healthy development of the fetus.

When you are planning about what to eat during pregnancy, you have to pay attention to two important things which are mentioned below:

The Required Diet

This includes all the things that you must include in your diet. This means all the important vitamins, minerals and other essential nutrients. Following are the nutrients that you must include in your diet right from the beginning of your pregnancy.

• Calcium

A pregnant woman requires 1,000 mg of calcium per day in order to provide sufficient calcium to her baby. It is also necessary in order to avoid osteoporosis at an old age. So, you must obtain the right amount of calcium every day during pregnancy. The best source of calcium is milk. You can also obtain calcium from fruits, such as banana. Moreover, you can also take calcium supplements after consulting your gynecologist.

• Iron

Iron is another important nutrient which you must include in your diet during pregnancy. A pregnant woman needs 27 mg of iron per day which is twice the amount which an average person needs every day. The best sources of iron during pregnancy include red meat, some types of fish, legumes, lentils, organ meat such as liver, black beans, kidney beans and fruits like pomegranate and cherries. However, you should not overeat any of these food substances, especially red meat.

• Essential Fatty Acids

One of the most important essential fatty acids required during pregnancy is known as DHA. Around 300 mg are required by a pregnant woman per day. It is found in fish, such as trout and salmon. However, if you are unable to eat fish regularly, you must fulfill your requirement of DHA through supplements.

• Folic Acid

Folic Acid is an important vitamin which is necessary for the proper development of the baby during pregnancy. A deficiency of folic acid can lead to a birth disorder known as neural tube defect. Therefore, you must not neglect the importance of folic acid. It is best to obtain this vitamin through supplements.

Foods to Avoid

Other than paying attention to what to eat during pregnancy, you must also be aware of what can prove to be harmful for the development of your baby. You must, at all costs, avoid alcoholic beverages and any other food prepared by using alcohol as an ingredient. Furthermore, caffeinated drinks are also harmful as unexpected volumes of caffeine may lead miscarriage. Sea food other than what is advised by the doctor should be avoided. A lot of seafoods are rich in mercury which can prove lethal for your pregnancy.