• A healthy lifestyle during pregnancy is important for your baby’s growth 
• It includes a nutrition-rich diet, regular physical activity, appropriate weight gain and prenatal vitamin supplementation 
• Your nutritional needs increase during pregnancy to accommodate the growth of the baby 
• You require nearly 300 extra calories every day for a healthy pregnancy 
• You should avoid all forms of alcohol consumption and smoking 

Folic acid or folate is one of the B vitamins essential for fetal development and a healthy lifestyle. It helps in the prevention of abnormalities associated with the brain and spinal cord. It is recommended that women should increase the intake of folic acid from the early days of conception or while trying to conceive. 

Recommendation: 400-1000 micrograms (0.4-1.0 mg) folic acid per day 

Sources:  Leafy green vegetables such as spinach, asparagus, citrus fruits, cereals, oranges, peanuts, dried beans and peas

Calcium is one of the top elements of nutrition during pregnancy for bone growth and the development of strong teeth. It also promotes the functioning of your circulatory, muscular and nervous systems. 

Recommendation: 1000 milligrams of calcium per day 

Sources:  Dairy products like milk, yogurt and cheese, broccoli, kale, cereal, juice, salmon and spinach

Vitamin D helps your body to absorb the right amount of calcium and phosphate. Furthermore, it promotes the growth of strong bones and teeth in your baby. Vitamin D is also significant for the development of kidneys, heart and nervous system. 

Recommendation: 10 micrograms of Vitamin D per day 

Sources:  Fatty fish, orange juice, milk and eggs

A sufficient intake of protein supports the growth of breast and uterine tissue during your pregnancy. It further promotes the circulation of blood in your body. 

Recommendation: 71 grams of protein per day 

Sources:  Fish, poultry, cottage cheese, lentils, milk, eggs and peanut butter 

Iron is significant for the production of haemoglobin in your blood. Haemoglobin is responsible for carrying oxygen to your tissues. Your iron needs increase by double during pregnancy. An iron deficiency can elevate your chances of pregnancy and birthing complications. 

Recommendation: 27 milligrams of iron per day 

Sources:  Lean red meat, spinach, cereal, beans, poultry and vegetables

Vitamin A and vitamin C promote the development of healthy skin, eyesight, teeth, gums and bones. 

Recommendation: 770 milligrams Vitamin A & 85 milligrams Vitamin C per day 

Sources:  Green leafy vegetables, carrots, sweet potatoes, citrus fruit, broccoli, tomatoes and strawberries

Sometimes it is not possible to meet your nutritional requirements through a rich diet only. It is, thus, recommended that expecting women start taking prenatal vitamins every day to boost healthy development.  

Here are some other guidelines you must follow for healthy eating during pregnancy:

• Ensure to thoroughly rinse your food items before cooking 
• Wash your hands and kitchen utensils before eating food 
• Make sure to properly store all types of perishable foods 
• Add protein to all your meals 
• Take five or more servings of fruits and vegetables every day 
• Limit your intake of caffeine