Pregnancy period is a sort of mixed bag. The moment a woman learns about her pregnancy, her happiness knows no bounds. From day one, she starts preparing to welcome her baby. However, the entire journey from conceiving the baby to childbirth is different from every woman. Some women experience morning sickness from conception to as late as five months, while others experience no morning sickness at all. Whether a woman is going through a difficult pregnancy period or an easy one, she should follow some dietary precautions during these 270 days of pregnancy.

A woman should be very cautious of what she eats during pregnancy period as it has direct effect on the growth of the baby. On an average, an expecting mother needs 2500 calories per day. However, it is important that these calories are derived from nutrient rich foods like fruits, vegetables, nuts, dairy products, and whole grains.

An expecting mother needs 400 - 800 microgram of Folic acid per day. This is found in foods like spinach, broccoli, oranges, bananas, soy products, beans, and nuts. Some doctors recommend women to take folic acid supplements during pregnancy. A proper dose of Folic acid prevents birth defects in the spine and brain. It should be noted that any nutritional supplement or drug should be taken only after consulting the gynecologist.

Another mineral that is very important during pregnancy is Calcium. A mother-to-be should consume 1000 milligram of Calcium per day. Some good sources of Calcium are milk, cheese, yogurt, spinach, and tomatoes.

The diet of an expecting mother should also be rich in Iron. Doctors advice that pregnant women should consume 30 mg of Iron everyday. Some rich sources of Iron are green leafy vegetables, nuts, prunes, raisins, and lentils.

Besides including nutrients and minerals in the diet, an adequate amount of proteins and carbohydrates should also be present in the diet.

During pregnancy period, a woman should restrict her caffeine intake. Also, one should refrain from consuming alcohol and nicotine. The fruits and vegetables should be properly washed before cooking and eating. This helps prevent any bacterial infestation that could happen due to the microorganisms present on fruits and vegetables. Moreover, it removes pesticides and other chemical residues.

Meat products should be properly cooked. Though fish is a good source of Omega-3, it contains mercury which could harm the baby. Therefore, it is best to avoid fish during pregnancy.
 
One should read the food labels before eating any packaged foods. Chemical preservatives could harm the child. Hence, it is good for expecting mothers to stick to natural foods.