Eating a balanced diet is never as important as it is during pregnancy. An expecting mother must ensure that both she and her growing baby get an adequate supply of the key nutrients needed for fetal development. These important nutrients, according to the Mayo Clinic, include folate, calcium, protein and iron.
Folate and folic acid
The B vitamin folate helps prevent defects of the brain and spinal cord known as neural tube defects. Insufficient folate intake during pregnancy may also increase the risk of preterm delivery. Synthetic folate, the form found in fortified foods and supplements, is called folic acid. The Mayo Clinic recommends that women have 800 mcg of folate or folic acid daily before conception and 1,000 mcg daily during pregnancy. Good dietary sources of folate and folic acid include fortified cereals, leafy green vegetables, citrus fruits, dried beans and peas.
Calcium
Calcium is needed for developing and maintaining strong bones and teeth, as well as for helping the circulatory, muscular and nervous systems perform normally. A pregnant woman who does not consume adequate amounts of calcium may lose calcium from her own bones to nourish her baby's. Recommended daily amounts of calcium are 1,000 mg daily for most women and 1,300 mg daily for pregnant teenagers. Dairy products are rich in calcium, and many cereals and fruit juices are fortified with calcium.
Protein
Pregnant women should consume 71 g of protein daily. Protein is a vital building block for your growing baby, particularly in the second and third trimesters. Good sources of protein include lean meat (your fat intake should be limited to no more than 30 percent of your total daily calories, according to the "What to Expect" website), poultry, fish, eggs, dried beans and peas, tofu, dairy products and peanut butter.
Iron
Iron is used to make hemoglobin, a protein in red blood cells that carries oxygen to body tissues. As a result of increased blood volume during pregnancy, a woman's iron needs greatly increase. Inadequate iron intake can result in fatigue, susceptibility to infections, and increased risks for preterm delivery and low birth weight. Pregnant women should consume 27 mg of iron daily. Iron from animal sources is most easily absorbed by the body. Absorption of iron from plant sources and supplements can be enhanced by consuming it along with food or a drink with a high vitamin C content.
Supplements
Prenatal vitamin supplements can be used to make sure that you are getting adequate amounts of all necessary nutrients, particularly iron and folic acid. Discuss any supplements you are considering with your health care provider, as some vitamins and minerals may be harmful in large doses during pregnancy, and some supplements contain potentially dangerous herbs.
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