One of the single most important things you can do for your baby is to be sure you are eating the right mix of the right foods. The basics of sound nutrition are the basics of pregnancy nutrition. You must eat a variety of foods, and you must eat enough of them to support the work your body is doing.

Pregnancy nutrition should include large variety of foods that support the work your baby is doing.

During pregnancy, your body needs 200-500 extra calories per day.

Safe and healthy pregnancy nutrition is most important, no matter which stage of pregnancy you are at.

Your daily pregnancy nutritional intake should include:

Vegetables: Vegetables supply vitamin A and C to your body and they are great part of pregnancy nutrition.

Vegetables also provide minerals and fibre, which greatly help in relieving constipation. Vitamin A supports the health and growth of the cells in you and your baby’s body.

You should take good sources of vitamin A at least alternate days. The foods rich in vitamin A include: deep yellow vegetables and dark green vegetables like: sweet potatoes, pumpkins, broccoli, green peppers, carrots, winter squash and greens.

The foods rich in vitamin C include: greens, spinach, tomatoes, broccoli, potatoes, cabbage, and green beans. Consuming vitamin C rich foods help your body to easily absorb the iron in foods. So, your body needs vitamin C rich foods daily.

Fruits: Fruits are also one of the most essential foods that you should include in your pregnancy nutrition. Oranges, melons, berries, tangerines and grapefruit are foods rich in vitamin C and the foods rich in vitamin A include apricots and cantaloupe.

You can easily eat 3 or more servings of fruit a day like: for breakfast take fresh fruits or juices, for snacks take fresh or dried fruits, take fruit salad with lunch, and take cooked fruit dessert along with dinner.

Cereals, breads and grains: A pregnant woman should eat 6-11 servings of foods from this group. Get sandwich with two bread slices; actually it is two standard servings based on the food pyramid. One plate of spaghetti includes one cup pasta and is equal to two standard servings.

Poultry, meat, fish, eggs, nuts and dry beans: The major part of proteins you need will get from this group. Proteins are essential for the development of new cells and for replacing the old ones.

Cheese, yoghurt and milk: You will get enough nutrients, proteins and calcium from dairy products. For the formation of teeth and bones, calcium is vital.

Sprinkle cheese on soups, vegetables, salads and casseroles. One cup of yoghurt gives you the same quantity of calcium that you get from one cup of milk. So, add yoghurt to your snacks and also meals.