Now that you have a new life growing inside you, you must pay careful attention to what foods to eat when pregnant. Your pregnancy diet has a large effect on the growth, development and health of your baby.

Now that you are pregnant, how must your diet change? If you are used to a healthy diet every day, there isn’t really much to change when talking about foods to eat when pregnant. There will only be a few minor changes needed to meet the special nutritional needs of you and your baby. In fact, a pregnant woman only needs 300 more calories a day than needed pre-pregnancy.

This means that an average pregnant woman should take in 2,500 to 2,700 calories a day - all of which should come from healthy foods. What you must pay attention to is your intake of extra vitamins, minerals and other nutrients through a variety of food sources. You must make sure that you get your daily supplementation through prenatal vitamins and healthy natural foods from the basic food groups.

What other nutrients do you need in your pregnancy diet? When you choose which foods to eat when pregnant, make sure that you are getting enough of the following very important pregnancy nutrients:

Folic Acid - You need at least 400 mcg (micrograms) of folic acid in order to prevent birth defects. Folic acid is a B vitamin that prevents defects in your baby’s spine and brain, and can also prevent cleft lip and congenital heart disease. The easiest way to get enough folic acid is to take it through your prenatal vitamins. Alternatively, breakfast cereals, spinach, legumes and orange juice are also good sources of folic acid.

Iron - You need to double your intake of iron when pregnant - you need 30 mg per day. You can get your required iron through an iron supplement, which your doctor should be able to recommend. Pregnant women need extra iron due to the increased amount of blood in the body and to supply the needs of the baby. Rich iron sources include red meat, fish, poultry, whole grain breads and iron-fortified cereals.

Calcium - Another of the important foods to eat when pregnant include non-fat and low-fat milk, cheese, yogurt and other sources rich in calcium. Pregnant women need at least 1,000 mg of calcium a day (young pregnant women need 1300 mg a day). Getting enough calcium is important for the proper development of your baby’s teeth and bones.

Knowing the right foods to eat when pregnant can go a long way in making sure that you and your child stay healthy throughout the pregnancy. It is also the best way to prevent possible congenital problems for your baby.

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Most expectant mothers are naturally cautious of their actions during pregnancy. In addition to the activities that they carry out, they are also more concerned about the foods and beverages that they eat and drink. Because many doctors and new mother magazines discuss the importance of protein (which is necessary for healthy brain and nervous system development), vegetarians often worry about their eating habits and how they affect the growing fetus. However with a little research, vegetarians will find that their essential list of foods to eat when pregnant will adequately meet their baby’s nutrient requirements.

What many people do not realize is that protein does not have to come from meat. The daily requirement of 71 mg of protein needed by pregnant women can be gained from milk, soy milk, yogurt, tofu and brown rice. These foods to eat when pregnant all provide safe alternatives to meat products. Many vegetarians also enjoy soy burger, peanut butter and eggs as protein options. Imitation meat items are now becoming more and more similar to meat in their nutrients and values.

Many pregnant vegetarians struggle to get enough iron and zinc in their diet. However iron can be found in food sources other than meat. Try spinach, dried fruits, wheat germ, oatmeal and grains fortified with iron to get your daily requirements and reduce the possibility of anemia for you and your baby. Zinc, which helps boost immunity and fetal brain development can be found in ginger, soaked nuts, egg yolk, hard cheese and beans.

You will also need approximately four servings of vitamin D and calcium. Calcium is essential for healthy teeth and bone development, while vitamin D is necessary to assist in nutrient absorption from foods into the body. Both nutrients can be found in dairy products such as milk, pasteurized cheeses and eggs, while calcium can also be found in dark green leafy vegetables and calcium-fortified foods like soy milk, juices, breads and cereals. Add in up to nine servings of fruits and vegetables to your list of foods to eat when pregnant and the perfect vegetarian pregnancy diet can be accomplished.

Carbohydrates are essential for energy and strength and can be found in rice, fruit, beans, milk, yogurt and starchy vegetables like potatoes and corn.

High quality fats such as saturated fats assist in fetal development. These fats can be sourced from coconut milk and coconut oil.

While most mothers worry about their eating habits while pregnant, it is often found that vegetarians tend to be more cautious about their diet than those who are not. This can be attributed to the fact that even prior to pregnancy, vegetarians are aware of their diet and what they eat. Hence, many pregnant vegetarians find it quite easy to establish a list of essential foods to eat when pregnant that provide all the necessary nutrients for their developing baby.

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