Key nutrients for a healthy pregnancy

Being that March is National Nutrition Month, we've been looking at various healthy eating tips. Although it is important to focus on healthy foods and beverages, another nutritional area to be aware of during pregnancy includes vitamins. There are some important key nutrients your body needs for a healthy pregnancy and baby... Folic acid: Folic acid is one of the most important pregnancy nutrients you need. Folic acid can greatly reduce the risk of birth defects that affect the spinal cord. The American Dietetic Association (ADA) recommends that all pregnant women get 600 micrograms of folic acid daily. Learn more...

• Everything you need to know about folic acid
• There's no excuse for not taking folic acid
• Folic acid may be better than we thought

Iron: Iron deficiency anemia is a very real pregnancy risk. If you're pregnant you need at least 27 milligrams of iron a day. High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. Learn more...

• Plan a healthy vegan pregnancy or vegetarian pregnancy - both may be low on iron
• Drink some iron

Calcium: During pregnancy you need plenty of calcium for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. If you don't consume enough calcium, your baby will take the calcium he needs from your bones, leaving you vulnerable to osteoporosis. You need at least 1,000 milligrams of calcium a day before, during and after pregnancy. Learn more...

• Calcium rich fresh berry drink for expecting mamas
• Sneak in some calcium
• Calcium requirements when breastfeeding

Most pregnant women do need to take a prenatal vitamin and sometimes additional mineral supplements because it’s very hard to get all the key nutrients you need from simply eating food. Discuss vitamin and mineral options with your midwife or doctor.