Maintaining proper nutrition before and during your pregnancy is very important to you and your baby. Eating healthy in the months leading up to your pregnancy means you will have a good store of important nutrients such as folic acid to get your baby off to the best possible start. You will want to maintain a healthy diet throughout the pregnancy.

During pregnancy it is best to have many small meals throughout the day rather than 3 large meals. Although you are eating for two, don't overdo it. Baby is very small, especially for the first half of the pregnancy, and your metabolism will speed up naturally. You will need about 300 more calories per day, making a total of about 2400. However, this may be slightly different, depending if you were overweight or underweight before the pregnancy.

While you may be able to get all of the nutrition you need through your diet, it is a good idea to take a reputable prenatal vitamin. Even taking such a vitamin before you get pregnant can be a good idea. As for food, you'll want to make sure you get plenty of protein, which can be found in animal products and dairy products. There are also other sources of protein, such as: beans, nuts, cereals, grains pasta and leafy vegetables.

Three other important nutrients you'll need to increase during pregnancy are calcium, iron and folic acid. Calcium can be found in dairy and some leafy green vegetables. Iron can be found in dark green leafy vegetables, lean meats, eggs and whole grain cereals. However, an iron supplement may be a good way to get the required iron. Folic acid can be found in green leafy vegetables, liver, peanuts, and whole grain foods.

There are certain foods you should avoid or limit during pregnancy. Foods to avoid include soft, unpasteurized cheeses, foods high in sodium or nitrates, such as canned food, and processed food, and of course always avoid alcohol. You should also avoid certain shellfish and fish, such as tuna which may be high in mercury. Artificial sweeteners should be limited or avoided altogether. Raw sprouts, raw or undercooked animal products or eggs, meat pates and liver products should also be avoided. Also avoid ready to eat meats such as hot dogs, or ready to eat dressed and packaged salads such as potato salad. Caffeine should also be limited. Of course, you should also avoid eating too much junk food or empty calories with little to no nutritional value.

If you watch what you eat, make healthy food decisions and take your prenatal vitamin, you will be doing you and your baby a huge favour. This will help ensure your baby's healthy growth and development, which is the best gift you could ever give your child.