Nutrients for healthy pregnancy
When you are pregnant, it is important that you have as balanced a diet as possible. Remember that your unborn baby can only depend on you for her source of nutrients. Essentially you need to eat about 300 extra calories a day during your pregnancy.
So what are all the primarynutrients that you need during pregnancy? Here are the list of nutrients alon
g with their sources:
Protein. Protein intake must be increased during your pregnancy. Limit your intake of animal source
Fiber. Fiber will help prevent constipation that normally happens during pregnancy.
Vitamin C. It will help you resist the infection, aid the absorption of iron 
and build a strong placenta
Calcium. It will be needed for your baby's bones and teeth development. You need twice the normal intake of calcium.
Iron. Your blood need the iron to carry oxygen.
Folic acid. It is essential to have enough daily supply. The folic acid supports your baby nervous system development.
| Protein | Fiber | Vitamin C | Calcium | Iron | Folic acid |
| Poultry | Brown rice | Tomatoes | White bread | Lean red meat | Hazelnuts |
| Eggs | Leeks | Strawberries | Low-fat cheese | Dried prunes | Spinach |
| Peanuts | Green peas | Potato | Skim milk | Spinach | Broccoli |
| Yogurt | Nuts | Red pepper | Cream cheese | Tuna fish | Wholegrain bread |
| Hard cheese | Wholegrain bread | Orange | Sardines | Peanuts | |
| Fish | Dried apricots | Grapefruit | Brazil nuts | ||
| Lean meat | Raisins | Brussel sprout | |||
| Lentils | Raspberries | Savoy cabbage | |||
| Peanut butter | Enriched pastas | Cauliflower | |||
| Green pepper |
