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Step 1
Taking extra care about the food a pregnant woman eats can prevent harmful incidences that might happen to the baby. Remember that the baby feeds on the nutrients of the host mom through the umbilical cord, so it is important that the mother provides optimum nutrition for herself and her baby. It does not necessarily mean eating twice as much as she was used to. What's important is that the mother intakes nutrients that will satisfy her needs as a pregnant woman and the needs of the baby as a developing human being.
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Step 2
The nutrients most necessary for pregnant women are: folic acid, iron, zinc, and calcium. Although of course all the other nutrients are still important, those enumerated above should be taken in high amounts. Before the pregnancy and during the first trimester of the pregnancy, a woman needs to equip her with folic acid or the vitamin B9, a minimum intake of 400 microgram supplement of folic acid is needed daily. This is very crucial for the development of the baby's central nervous system. It can also help prevent any congenital malfunction that might occur during the development. Green vegetables, fruits, some beans and fruit juices are rich in folic acid, so make sure to get lots of these food every day.
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Step 3
Because blood has to develop into the baby's body, Iron, the vitamin that makes blood production possible, is also very important in the diet of a pregnant mother. For iron to be quickly absorbed by the body, it needs the help of an ascorbic acid or vitamin C. Examples of good sources of iron are whole meal bread, green vegetables, and strawberries. A steady intake of zinc and calcium is also important since this will help in the development of the fetus. Milk is a good source of both, so make sure that you regularly drink milk to keep the minerals coming.
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Step 4
All in all, a well-balanced diet has to be followed by a pregnant mother. That means she has to eat portions from every food group; fruits, vegetables, fish, poultry, meat, carbohydrates, fats, and dairy products. All of these will supply her with all the nutrients that she needs to become a healthy mother and to produce a healthy baby. Amongst all the vitamins and minerals, Vitamin A is the only one which should not be taken in large amounts because it may cause defects to the fetus.
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Step 5
For more information on what food you are recommended to eat and as to how many portions, ask your doctor about it. Also, ask for the food types that you have to avoid eating, that way you do not endanger you and your baby's condition.
