Healthy diet is important even while you are not pregnant, but even more then ever during the 9 months of your pregnancy you should pay attention to what you eat. You and the food you eat is the only source of nutrition for you baby and healthy choices you make in your daily eating habits can improve baby’s growth and development.

There are 4 basic nutrients that are essential during the pregnancy and should be incorporated to the diet.

Protein is of crucial importance for the development and growth of your baby and it is essential to eat at least 60 grams of protein a day. Protein can be found in poultry, eggs, fish, lean meat, dried beans and peas.

The need for iron during the pregnancy almost doubles as your body uses iron to create hemoglobin; you need 27 milligrams of elemental iron per day. Hemoglobin is a protein that carries oxygen to your cells and tissues. In case you do not get enough iron in your diet, it can lead to tiredness, fatigue and also make you more prone to infections. Good sources of iron are lean meat, poultry and fish.

The need for calcium is around 1000 milligrams per day and it can be found in most dairy products. Calcium is essential for teeth and bone growth and if there is not enough calcium in your diet, calcium will be taken from your bones to give to the baby.

If you lack folic acid (or vitamin B) it can lead to premature birth, poor fetal growth and low birth weight. It is essential to take 1 milligram of folic acid before and during the pregnancy. Folic acid can be found in fortified cereals and different fruits and vegetables. In case you feel you are not taking enough nutrients with your diet, prenatal vitamins and supplements can be considered.

While these are the nutrients that are of essential importance during pregnancy, the diet itself should be well balanced. That means plenty of grains as they provide you with essential carbohydrates that give your body the fuel it needs (plenty means around 9 servings). A healthier option would include whole-wheat bread, wholegrain cereals, whole-wheat pasta rather then pasta and bread made from white flour and sugary cereals.

Fruits and vegetables are essential for the vitamins, minerals and fiber they provide you with. At least 3 or more servings of fruits and 4 and more servings of vegetables should be incorporated into your diet.

Dairy products should be taken for the calcium (3 servings a day) and meats, fish, poultry, eggs and beans for the protein (3 servings or more per day) .