Diet & Nutrition: Linda Hsieh

I'm overwhelmed by all the information out there regarding what I should eat for a healthy pregnancy. What are the most important nutrients I should make sure to eat every day?

By Linda Hsieh

Balance, variety, and moderation are key guidelines to healthy eating for anyone -- and are even more important when you are pregnant. However, here are four essential nutrients to include:

• Folic acid
  Important before and during pregnancy, folic acid has been shown to reduce the risk of neural tube or spinal cord defects. It is especially critical during the first trimester when baby's spinal cord is developing. Good examples of foods high in folic acid include green leafy vegetables like spinach and kale; orange juice; fortified breads; and dried beans.
  
  
• Calcium
  Calcium helps ensure that both you and your baby will have healthy bones and teeth. Some of the best calcium-rich foods are products, including milk and yogurt. Other sources include calcium-fortified orange juice, broccoli, and spinach.
  
  
• Protein Protein is essential for making body cells and can be found in chicken, fish, beef, cottage cheese, and eggs.
  
  
• Iron
  Iron creates healthy blood, which carries oxygen to your developing baby. During pregnancy, your body increases blood levels by 50 percent, upping your need for iron. An iron supplement is one way to ensure you're getting all of this mineral you need. Dietary iron can be found in meat, breads and cereal.

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