The intake of nutrition during pregnancy increases. It is a good idea to make every effort to stay healthy even before becoming pregnant. Here is a brief guide on the nutritional diet for pregnant women.

DURING PREGNANCY :

Fruits and Vegetables - As we know that fruits and vegetables contain a lot of vitamins make sure to include 7 or more fruits and vegetables. Some of the food items that are high in vitamin C are strawberries, melons, oranges, papaya, tomatoes, peppers, greens, and broccoli.

Whole Grain Products - Pregnant ladies should also have breakfast that are high on iron and folic acid. The best food choices are enriched bread, rice, pasta, and any whole grain product.

Dairy Products - The obvious choices in dairy products are low-fat milk or non-fat milk, yogurt, and cheese.

FACTS ON PREGNANCY NUTRITION:

• Certain
  fishes like shark, golden snapper have a mercury content which can cause problems for the baby's brain and nervous system. Pregnant women should never eat more than 12 ounces of fish a week. However, shrimp, salmon, catfish and light tuna are considered to be the safest fish to eat.
• Pregnant women should increase their calories intake to a maximum of 300 a day. The weight gain shouldn't exceed 15-25 pounds (for overweight women). Make sure to consult your health care provider for your specific healthy weight gain.
• Keep a count of your vitamin and minerals intake through your RDA chart.
• Deficiency of folic acid is a main concern that can lead to neural tube birth defects. Taking a multivitamin with folic acid is important during pregnancy period.
• Deficiency of iron is another concern for pregnant women. If your diet doesn't include enough iron your doctor will prescribe an additional supplement.
• Pregnant women should stay away from alcohol and caffeine.

These are some of the important things that pregnant women should take into account.