Choosing the right food for a healthy pregnancy

While it is important to maintain a healthy diet throughout pregnancy (the fetus requires essential nutrients at every stage of development), good nutrition during the first trimester of pregnancy is particularly vital because rapid growth of the spinal cord, heart, brain and most fetal tissues occurs during this period. Here are some foods you need to eat (and avoid) during pregnancy.

Accumulating nutrients prior to pregnancy will allow the fetus to draw upon them without depleting the mother's supply.

• Daily food choices should include ample amounts of whole grains, vegetables, legumes, fruit, dairy foods, low-fat sources of protein and about six to eight 250 millilitre (eight ounce) glasses of water.
• Most pregnant women need to in­crease their daily caloric intake by only 300 calories.
• Calcium is particularly important because the fetus uses it for tooth, bone and skeletal development. If a woman doesn't consume enough calcium, the fetus will take what is needed from her supply, so plentiful amounts of calcium are important to help preserve the mother's bone density. And for women who are planning on breastfeeding, calcium is vital for lactation.
• Pregnant women need iron to replenish their red blood cell supply and to accommodate the demand created by increased blood volume. A pregnant woman's blood supply increases in order to provide nutrition to the growing fetus; adequate iron is required to help both the mother and baby transport oxygen through the body. The fetus also accumulates iron for use during early life. Foods high in vitamin C will facilitate iron absorption.
• Folate is a B vitamin that is instrumental in preventing birth defects such as spina bifida and brain malformations, which can develop within the first month after conception. Experts recommend women take folic acid (the synthetic form of folate) supplements three months prior to conception.
• Protein is needed for the placenta and for the cellular development of the fetus. Lean poultry as a protein source also brings with it vitamin B12 and zinc, both critical to a healthy pregnancy. Exact protein needs should be discussed with a health care provider.
• Complex carbohydrates can help the woman meet energy de­mands, and they will also supply glucose needed by the fetus for proper nervous system development. These foods are also chock full of nourishing vitamins, minerals and fibre.

• Eating small meals and avoiding long periods without food may alleviate nausea that is caused by hormonal changes within the first trimester.
• In addition, try eating soda crackers or dry toast upon waking and at bedtime.
• Snack on nutrient-dense, high-protein foods and avoid foods high in salt or fat.
• Ginger, as well as foods rich in vitamin B6, can serve as natural anti-nausea agents.
• To prevent constipation (a common problem in pregnancy), select nourishing fibre-rich foods such as broccoli, lentils, whole grains, dried fruits and flaxseeds.

• Caffeinated foods should be limited, as caffeine is a stimulant.
• All alcoholic beverages should be eliminated entirely, and smoking should be stopped altogether.
• Although fish contain healthy oils, it is not advisable for pregnant women to eat large amounts of fish because a form of mercury called methylmercury can damage an unborn child's developing nervous system.
• In addition, don't eat unpasteurized dairy products as they may harbour listeria (a type of bacteria), which could harm the unborn fetus.
• To avoid other food-borne illnesses, it is important to wash fruit and vegetables carefully, and not to drink unpasteurized cider.

During pregnancy, be sure to consume more:

• Broccoli, cooking greens, nonfat milk, nonfat plain yogurt, asparagus, beets, lentils, amaranth, clams, quinoa, tofu.

Healthy eating is essential to a comfortable pregnancy. Consider this guide before planning your meals to make sure you're eating all the right foods.