During pregnancy, it’s important to keep in mind that you need to consume nutrients, vitamins and nutrition for two – you will have to pay attention to the components of your diet, as this provides nutrition for your baby as well. While there is no single diet that is ideal during pregnancy, it’s important to focus on getting the following vitamins and minerals in your diet on a daily basis:

Iron is an important protein that helps red blood cells transport oxygen, and pregnancy requires that you need more Iron than you normally would. Some guidelines suggest you need about 30 milligrams a day, which is nearly twice what you would normally require. Common foots with iron include lean proteins, such as beans, chicken and fish, as well as beans and spinach. These sources will also help you get the protein you need during pregnancy, which helps foster the growth of your baby – focus on lean sources of protein such as salmon, chicken breast and egg whites for optimal nutrition.

As your baby grows, it will require calcium intake to fully develop bones and teeth. You can get healthy calcium intake through consumption of low fat dairy products, such as yogurt, milk and cheese. You may need up to a gram of calcium each day, so you can also look for calcium-fortified products, such as orange juice. Another often overlooked vitamin is folate, which is a B vitamin that is necessary for fetal growth, and can be found in green vegetables, citrus fruits and beans.