What You and Your Baby Need During Pregnancy

Now that you are not just eating for one, you have to make sure that you eat the right kind of foods and get the right amount of nutrition in your body for you and your baby. Your body needs an extra 300 calories a day, so be sure to eat a balanced diet of fruits, vegetables, lean meats, whole grains, lean meats, and low-fat dairy products. Try not to eat too much sugar, salt, or fatty foods. Also, ask your doctor if prenatal vitamins are right for you. Be sure to have enough of these important supplements in your diet daily as well:

1. 1,000 mg of Calcium. Calcium is one of the most important things that you must make sure you have enough of to help ensure a healthy baby, and strong bones for both of you. Examples of good sources of calcium are almonds, dark green vegetables like spinach or broccoli, milk, orange juice, and tofu.

2. 30 mg of Iron. This is important because iron helps deliver oxygen to you and your growing baby's cells, and organs will not be able to properly function without it. Good sources of iron are red meat, eggs, tofu, dark green vegetables, iron-fortified cereals, and dried fruits.

3. 0.4 mg of Folic Acid. Taking this recommended amount of folic acid supplements daily decrease the risk of neural tube defects by 70%. This neural tube is important because it becomes the baby's brain and any defects can become something extremely serious like developing spina bifida, which meanings "open spine". Spina Bifida causes paralysis and results in not being able to walk and feel certain parts of their body.

Along with these foods and supplements, make sure to drink lots of water. It will make you feel a lot better and refreshed. Also exercise for at least 20 minutes a day, 3 times a week. Rigorous exercise is okay too as long as there is no jolting or jumping around. Be sure to discuss with your doctor if what you are doing is okay. Exercising has shown to help carry babies to full term with less problems. Eating properly and exercising all helps the chances of an easier pregnancy with a healthy baby.