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 |
Kiwi, the wonder fruit for your heart
Who does not know kiwi? Go to your local super market, you can easily spot this wonderful fruit. They are soft with fuzzy brown fur on the outside. Its flesh is bright green loaded with heart-healthy vitamins and minerals. The mineral contents (magnesium, calcium and potassium) help keep our blood pressure under control. Meanwhile, one serving of kiwi has over 130 percent of aily need of vitamin C, an antioxidant that prevent the LDL holesterol from damaging our artery walls. Unlike many other ruits, kiwi also contains vitamin E which also keep the the bad cholesterol from oxidizing and becoming detrimental to your heart.
According to the study from Rutgers University in New Jersey, among 24 frequently eaten fruits (including apples, oranges, and bananas), kiwi was found to be the most nutrient laden fruit. And that is not all. Each piece of kiwi also provides us with over 10 percent of fiber needs.
So, what are you waiting for? Go grab them now. You can use them to top off your smoothies, salads and pasta. Surely you can also have the wonderful fruits with yogurt, waffles or cereal.
The power of apple
I should say, apple is an A+ food for your health.
According to a number of research studies, eating an apple a day can protect yourself from heart disease.
Apple is brimming with fiber called pectin and phyto-chemicals. Pectin lowers cholesterol level by binding it in the intestines keeping it from entering your system. Further components of the apple called flavonoids (a kind of phyto-chemicals) has been proven to be lowering the risk of heart disease.
Good news for apple lover : snack on apples anytime!
A study in Netherlands found that a ground of elderly men who ate at least an apple a day slash their risk for dying of heart disease by 50%.
So apple anyone?
