Eating well becomes even more essential when you become pregnant. It is important that your nutritional intake considers the needs of both you and your developing baby.

The recommendation is to eat well balanced meals that are supplemented with prenatal vitamins. Once you are pregnant it is important to include the following in your daily dietary intake:

• 4 or more servings of fruits and vegetables
• 6 to 11 servings of whole-grain or enriched bread or cereal
• 4 or more servings of milk or dairy products for calcium
• 3 or more servings of meat or protein

Additionally you want to make sure that you get the following vitamins and minerals:

• 800mcg of vitamin A & Beta Carotene
• 10mcg of vitamin D
• 800mcg of vitamin E
• 60-85mg of vitamin C
• 1.5mg of Thiamin/B1
• 1.6mg of Riboflavin/B2
• 2mg of Niacin/B3
• 450mg of Pyridoxine/B6
• 600mcg of Folic Acid
• 1,200-1,600 mg of Calcium
• 27-30mg of Iron
• 60mg of protein
• 15mg of Zinc

If you have questions about where are the best food sources to obtains these vitamins and minerals, please visit the Vitamins and Nutrients During Pregnancy article of the American Pregnancy Association.