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A healthy pregnancy diet will boost your baby's growth and development. Understand that most nutrients you need and where to find them.

There is no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same - get plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. However, some of the nutrients in pregnancy diet deserve special attention. This is what tops the list.

Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Synthetic form of folate found in supplements and fortified foods are known as folic acid. Folic acid supplementation has been shown to reduce the risk of preterm birth

How much do you need :. 400 to 1,000 micrograms a day of folate or folic acid before conception and during pregnancy

Good sources: Fortified cereals are a great source of folic acid. Green leafy vegetables, citrus fruits, and dried beans and peas are a good source of natural folic

In addition to making healthy food choices, take a daily prenatal vitamin -. Ideally started three months before conception - can help ensure you're getting enough of this essential nutrient. All women who may become pregnant should take a daily vitamin supplement that contains folic acid.

You and your baby need calcium for strong bones and teeth. Calcium also helps the circulatory, muscular and nervous systems run normally you

How much you need. 1,000 milligrams per day; pregnant teenagers require 1,300 milligrams per day

Good sources: Dairy products are the best source of calcium is absorbed. nondairy sources including broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, also

Vitamin D also helps build your baby's bones and teeth

How much you need: .. 600 international units (IU) a day

Good sources: fatty fish, like salmon, are a source of vitamin D. other options include milk and orange juice fortified

Protein is essential for your baby's growth worldwide. Pregnancy

How much do you need :. 71 grams per day

Good sources: Lean meat, poultry, fish and eggs are a great source of protein. Other options include beans and peas, nuts, seeds and soy products.

Your body uses iron to make hemoglobin, the protein in red blood cells that carry oxygen to your tissues. During pregnancy, you need to double the amount of iron that pregnant women do not need. Your body needs iron to make more blood to supply oxygen to your baby.

If you do not have enough iron stores or get enough iron during pregnancy, you can develop iron-deficiency anemia. You may be tired. severe iron deficiency anemia during pregnancy also increases the risk of preterm birth, have low birth weight babies and postpartum depression

How much do you need :. 27 milligrams per day

Good sources: lean red meat, poultry and fish are good sources of iron. Other options include the iron-enriched cereals, nuts and vegetables.

Prenatal vitamins usually contain iron. In some cases, doctors may recommend a separate iron supplement.

iron from animal products such as meat, most easily absorbed. To improve iron absorption from plant sources and supplements, pair them with food or drinks that are high in vitamin C - such as orange juice, tomato juice or strawberries. If you take iron supplements with orange juice, avoiding various calcium-fortified. Although calcium is an essential nutrient during pregnancy, calcium can reduce the absorption of iron.

Even if you eat a healthy diet, you can lose important nutrients. Taking a daily prenatal vitamin - ideally starting at least three months before conception - can help fill the gap. Your doctor may recommend specific supplements if you follow a strict vegetarian diet or have a chronic health condition. If you're considering taking herbal supplements during pregnancy, consult your health care provider first, because some herbal supplements may be harmful to your pregnancy.

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