And finally, the most delightful news is confirmed. You are indeed pregnant! This is really exciting news for you, and for sure a million thoughts are now running in your head, and the number one thing that you could think about is how you’re going to take care of your baby to make sure he or she goes out into this world strong and healthy. Your motherly instincts kick in right away. With all these thoughts rambling in your head, let’s get down to the very basics first, which is the food you can eat while you’re pregnant.

 Being pregnant doesn’t mean you can just eat anything you want in whatever amount that you like. Remember it is not just you anymore but it is you and your baby already. The two of you are one.

 When you are in your first 14 to 16 weeks of pregnancy, your food intake need not change dramatically. You can eat just the same amount of food you eat before getting pregnant. However, it is better to increase your calorie intake to 300 or 500 calories more per day during the first trimester because this is the time when you’re baby’s organs are developing. Avoid foods and beverages with empty calories and start indulging in nutrient- rich foods. You can try to lessen your consumption of animal-based protein food and substitute it with plant-based protein foods to have a more balanced diet. Choose food, vegetables and fruits that are rich in vitamins and minerals. These essential nutrients are needed for you to deliver a healthy baby.

 You also need to take in folic acid at about 800 mcg each day. This is essential because folic acid helps in the development of your baby’s brain and spinal cord. This mineral is highly available in fruits and vegetables or your doctor may also prescribe a folic acid supplement.

 Other foods that you should be eating are whole grains such as oatmeal, wheat bread and cereals that contain vitamin B complex. They are also a good source of fiber. Protein from fish, poultry and eggs are also good, at about three servings daily at three ounces per serving. If you are looking for fat, then try peanut butter, it contains monounsaturated fat that is considered safe for pregnant women. Milk and cheese are good sources of calcium, while green leafy vegetables and yellow fruits give you a good amount of vitamin A. Iron is very much needed as well for the production of red blood cells and you can get this from dried fruits, soy rich foods, pumpkins and meats. However, it is not advisable to take more than the recommended amount of iron as this may cause constipation.

 A well balanced diet can help you maintain a healthy weight gain. It is expected that you will gain about 25 to 35 pounds during the entire length of your pregnancy. Gaining too much weight can pose danger to you and your baby and may increase your risk for pregnancy complications.

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1. Important Reasons to Take Folic Acid