8b8e8ebb062d06b31be913e874a3aa11Pregnancy can be overwhelming and full of stress, but it is vital that you get the essential nutrients to ensure that your baby is healthy and that you stay happy. While there is no magic potion that will give you everything you need, a balanced diet rich in fruits and vegetables, lean proteins and whole grains will keep you and your baby healthy and happy.

Folate and folic acid, which are B vitamins, are important for the development of a baby’s brain and spinal cord. Diets rich in folate and folic acid decrease the chances of low birth weight and premature deliveries. Mayo Clinic suggests that you get 800 micrograms of folate or folic acid each day. You can get these nutrients from peanuts, beans, orange, spinach and fortified cereals.

Calcium is another essential nutrient that you and your baby need. specifically for strong teeth and a strong skeletal system. An average of 1,000 milligrams a day is the recommended amount and you can obtain these nutrients by eating cheese, salmon, spinach, and cereal or by drinking milk and juice.

Vitamin D intake is a key factor in your baby’s skeletal and teeth development. By eating fish, asparagus and eggs or drinking juice and milk, you can be sure to get your 600 IU in each day.

Sufficient iron intake during pregnancy is important in preventing premature delivery and keeping anemia away. It is best to get between 27 and 45 mg per day by eating foods like white meat chicken, beef, lamb, cheerios and enriched rice.

0e531f847c7a2762ee67f3fd847fd034Lastly, choline is another key nutrient that pregnant mothers need. Ample choline intake benefits the baby by decreasing the chances of neural tube defects while promoting brain development. For mom, it increases bone density and keeps your blood pressure down. It is recommended by Web MD that you get between 450 mg and 3,500 mg per day by eating eggs, pork tenderloin, Atlantic cod, ground beef, and broccoli.

Whether this is your first pregnancy or your last, be sure that you and your baby have all the essential nutrients that you need. A diet rich in healthy foods, especially those that contain folic acid, calcium, iron, choline and vitamin D will have you and your baby on the road to good health in no time.

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