Pregnancy is one of the most natural processes and billions of women throughout the world gave birth to healthy babies without any special prenatal care and often even without medical assistance. Healthy growth and development of the baby does not require any drastic changes of your diet if you normally eat diversified, healthy and nutrient-rich foods. However, since every pregnant woman wants to provide her baby optimal conditions for healthy growth and development knowing which foods are particularly important during pregnancy can only help.
Healthy pregnancy diet more or less consists of foods which are normally considered healthy: lots of fresh and locally grown fruits and vegetables and proper balance of foods high in carbohydrates, fat and proteins. Especially important are foods high in folic acid (vitamin B9) such as leafy green vegetables, beans, peas, citrus fruits and fortified cereals. Folic acid helps to prevent neural tube defect which is one of the most common birth defects. For healthy bones and teeth your baby should obtain adequate amounts of calcium – good sources are milk and milk products and spinach. Latter is also an excellent source of iron which prevents anemia. Other nutrients which are particularly important for the developing baby are essential fatty acids, vitamins C, D, B1 and B2, magnesium, zinc, cooper and iodine. Usually is also recommended increased intake of proteins – good sources are poultry, fish, peanut butter, eggs and dairy products which promote your baby’s growth.