What you eat and what you drink when you are pregnant is what nourishes your baby. Healthy eating during pregnancy is very important because the health of your baby depends largely on what you take in.

Now that you are eating for two, it does not mean that you can eat any food you like. The additional food that you should consume should have the nutrients to ensure your baby’s full development like calcium, which is important for strong bones and teeth. You and your baby will need calcium as well as all the other essential nutrients.

To ensure healthy eating during pregnancy, you need to maintain a well-balanced diet that include folic acid, calcium, carbohydrates, iron, protein, fat and Vitamins A, C, D, B6 and B12. Check food labels to ensure that you are getting the nutrients you need in the right amount. You may also want to consult a registered nutritionist or dietician to help you plan meals for healthy eating during pregnancy.

Here are some guidelines for healthy eating during pregnancy:

Mothers-to-be should have a daily diet consisting of fresh vegetables and fruits, especially folic-acid rich dark green vegetables and citrus fruits; carbohydrate foods such as grains, potatoes, pasta and bread; lean meat, milk and dairy products like low-fat yogurt and cheese.

Eat oily fish once or twice a week but make sure to avoid fishes high in mercury such as shark, marlin and swordfish because consuming too much mercury has a harmful effect on the baby’s nervous system. Examples of oily fish are mackerel, trout, and sardines.

Drink lots of liquid – water, diluted vegetable and fruit juices – to prevent dehydration and keep your kidneys and bladder healthy. Never drink alcohol during pregnancy as it has a direct effect on your baby’s development.

To guarantee healthy eating during pregnancy, your diet should include foods from each of the various food groups in the proportion recommended by your doctor/dietician. Do not worry too much if you lose appetite at times and eat less. This will not harm your baby since your body nourishes the baby first whenever you eat so it has a good storage of nutrients.

In general, expectant mothers of normal weight are advised to gain about 25-35 pounds during their pregnancy. When you start to do this, do not focus too much on hitting the right numbers on the scale or even worry on how big you are going to get. While you do want to gain the ideal weight at this time, your primary focus should be healthy eating during pregnancy for your baby and you.