Having a baby is one of the most exciting events in your life. A miracle is in progress inside you taking up the genetic characteristics from both of you and even your ancestors. Ideally, a couple should start planning for pregnancy several months in advance to have a healthy baby.

A well balanced diet is more important when you are pregnant, since what you eat has to meet your unborn baby's needs as well as your own requirements. The first three months of pregnancy is important as most of the physical and mental growth of the baby takes place during this time. The principal organs both external and internal and the nervous system of the baby form within this period. So it is important to eat well from the beginning itself even if you have discomforts like nausea etc. Like wise babies growth is rapid during the last three months of pregnancy. A nutritious diet during this period is essential for normal birth weight of the baby.

Some of the essential nutrients

Folic acid:

Folic acid is the most vital nutrient pregnant women need. This is needed for the development of baby's nervous system, especially in the first few weeks. Folic acid is a B vitamin that helps prevent neural tube defects (defects of the spine, brain, or their coverings) and other birth defects like cleft lip and congenital heart disease. By consuming at least 4 milligrams (mg) of folic acid every day before getting pregnant and during the first three months of pregnancy, you can help reduce the risk of these defects. Folic acid is found in dark-green leafy vegetables (like spinach or kale), liver, yeast, beans and citrus fruits, and in fortified cereals and bread. Folic acid is easily lost while cooking, so steam green vegetables or eat them raw.

Iron:

Iron is needed to fuel hemoglobin production for you and your baby. Iron also helps build bones and teeth. A shortage of iron can cause a condition called anemia. If you have anemia, your doctor will give you iron supplements to take once or twice a day. You can help prevent anemia by eating more iron-rich foods like potatoes, raisins, dates, broccoli, leafy green vegetables, whole-grain breads and iron-fortified cereals.

Protein :

Try to eat a variety of protein rich foods, because your needs increase during pregnancy. Vitamin B6 is needed for the proper utilization of protein. Fish, meat, nuts, peas, beans and diary foods such as milk and eggs all supply protein, but animal sources can also be high in fat, so limit your intake of these and choose lean cuts of meat whenever possible.

Vitamin C :

This will help to build a strong placenta, enable your body to resist infection and aid the absorption of iron. It is found in fresh fruit and vegetables and supplies of the vitamin are needed daily because it cannot be restored in the body. A lot of vitamin C is lost by prolonged storage and cooking, so eat fresh produce and steam green vegetables or eat them raw.

Water:

Water plays a key role in your diet during pregnancy. It carries the nutrients from the foods you eat to your baby, and also helps prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections. Most importantly, drinking enough water, especially in your last trimester, prevents you from becoming dehydrated which can then lead you to have contractions and premature, or early labor. Pregnant women should drink at least six to eight glasses of water per day.