3 simple diet practices for pregnant women

Taking supplements and eating a healthy diet while you're pregnant helps your baby develop physically and mentally. Follow nutritional guidelines when choosing foods and selecting supplements.

It's tough to get every required nutrient from food and drink, but your growing baby needs certain nutrients during your pregnancy.

• Folic acid and iron are the two most important nutrients, but there are others for foetal growth and development.
• In addition to abstaining from alcohol, limiting caffeine intake and drinking lots of water, you need to ensure that you get essential minerals in your diet from various foods.
• For example, you can get calcium and vitamin D from low-fat milk and cheeses and essential vitamins and fibre from fresh veggies.
• Iron, which supports foetal growth and helps prevent anaemia, can be found in lentils, round steak, prune juice and other foods.
• Folic acid helps prevent spinal cord and brain abnormalities and is found in asparagus, garbanzo beans, spinach and citrus fruit juices.
• Omega-3 fatty acids play a part in brain development. Fish is a good source of these acids, but it's important to choose a fish with only trace levels of methyl-mercury and cook it well.
• Increase your consumption of protein with foods like peanut butter, yogurt, almonds and meat.
• Remember that you're eating for two and will have to consume more calories.

Take prenatal vitamins to cover any nutritional gaps. Start taking vitamins before pregnancy, if possible, or as soon as you know you're pregnant.

• When selecting a prenatal vitamin, look for ones that provide 400 to 600 micrograms of folic acid, 20 to 30 milligrams of iron and 400 international units of vitamin D.
• Make sure there's enough Vitamin C (preferably 70 milligrams), calcium (250 to 300 milligrams), zinc (15 milligrams), thiamine (3 milligrams), niacin (20 milligrams), and riboflavin (2 milligrams).
• Ten micrograms of vitamin E, 150 micrograms of iodine, up to 5000 milligrams of vitamin A, and 200 milligrams of DHA are recommended.
• If the supplement does not contain DHA, buy an additional supplement to obtain this substance. DHA omega-3 supports brain, eye and heart development.
• Many good prenatal vitamins can be bought at pharmacies and other stores.
• The GNC Prenatal Formula with Iron, Similac Prenatal Multivitamin with DHA and Garden of Life Vitamin Code are all solid choices.

Depending on your circumstances, you may need additional supplements, such as a vitamin D3 pill to support the immune system and the baby's bone development, or cod liver oil for healthy fats and omega-3s.

• Probiotics provide you with beneficial bacteria that are essential for digestive health, both for you and your baby. Magnesium can also prevent foetal deficiencies.
• Try to obtain most of your essential nutrients through eating and drinking. Choose a comprehensive prenatal vitamin that has a range of necessary vitamins and minerals to ensure that any nutritional gaps are covered for mother and baby.
• Here are more sources of additional information:

http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945

http://www.babycenter.com/pregnancy-eating-well?page=1

http://www.parents.com/pregnancy/my-body/nutrition/a-food-guide-for-pregnant-women/

http://healthyeating.sfgate.com/foods-high-folate-iron-4051.html

http://www.webmd.com/baby/guide/prenatal-vitamins

http://www.womenshealthso.com/patient-resources/health-education/obstetrics-pregnancy-post-partum/305-2/

http://www.dhababy.com/pregnancy/dhapregnancyfactsheet.aspx

http://www.livestrong.com/article/404323-the-best-otc-prenatal-vitamins/

http://wellnessmama.com/4403/pregnancy-nursing-supplements/

While pregnant, it is important to maintain a healthy diet and make sure your baby gets all the vitamins and nutrients it needs. Follow these tips to help ensure your baby is healthy.