During pregnancy, you need more nutrients to help your baby grow.
Eating a variety of foods with protein, carbohydrates, and healthy fats will help.
And some nutrients, like folic acid, calcium, and iron, are extra important during your pregnancy.
In the beginning--or even before you get pregnant--folic acid helps prevent some birth defects.
You can take folic acid as a supplement, and get it from foods like spinach, oranges, and lentils.
Throughout your pregnancy, calcium will help your baby's bones develop.
You can get calcium from pasteurized milk, cheese, and yogurt.
Vegetables such as broccoli, kale, and bok choy give you calcium too.
And for your second and third trimesters--that's from about week 13 on--you and your baby need more iron than earlier in your pregnancy.
Iron helps your blood carry oxygen for you and your baby.
Low-fat ground beef and turkey, spinach, and beans are good sources of iron.
As you plan for good nutrition in your pregnancy, keep these tips for healthy eating in mind, too.
Choose proteins that are lean, such as fish, poultry without skin, and low-fat milk products.
Eat unsaturated fats like olive and canola oil, nuts, and avocados.
Get carbohydrates and fiber from whole-grain breads, fruits, and vegetables.
And your doctor will probably suggest that you take a prenatal vitamin, too.
With good nutrition throughout your pregnancy, you'll help your baby grow and be healthy, and you'll have more energy too.
