A friend of mine, who also happens to be my name sake, is expecting her first child. She called to ask me about the right foods that she can eat so that she can protect the health of her unborn child.

I laughed when she asked me considering the fact that her mother is near and I believe more experienced than I am since they are nine siblings in her family, while I have two children of my own.

But since her condition is delicate I decided not disturb her further by asking her to go to her mother for better advice – but then, I thought maybe she needs dot com advice!

First thing I told her is that different women have different experiences during pregnancy. Some women eat a lot, others rarely eat and become very weak during their pregnancy.

So I first had to ask her what she is going through. I was glad when she told me that she eats almost everything she sets her on, at the same time I had to warn her that not everything is good for the baby.

Aside from the proper nutrients you need when you are pregnant the following are essential for the healthy foods and diets for pregnant women:

• Folic acid - is the Vitamin B required for proper health and this is very important for the development of the spinal canal and the brain during the first month of pregnancy.

Folic Acid is naturally found in green leafy and yellow vegetables. Some of the examples are : spinach, Brussels sprouts,  lettuce, broccoli, etc. in dark yellow fruits--- oranges and strawberries, -- meat and pork -- chicken liver, lentils, sunflower seeds, beans, chick peas -- plus grain products -- whole wheat bread and cereals.

• Calcium intake is very important for pregnant women as the baby you are carrying get some nutrients form you depleting your own supply of nutrients.

The baby needs to develop in your womb fully in terms of physical development and Calcium is needed for it. Osteoporosis is a consequence of lack of calcium. The recommended dose when one is pregnant is that she needs to take 1000 mg of Calcium per day. You need to eat and also drink foods which are rich in calcium everyday.

• Calcium rich foods are dairies and milk, yogurt, cheese and lots of green leafy vegetables, eggs and fish. Vitamin D -- the sunshine vitamin also helps in the absorption of calcium.

• Iron is very important in the development of the brain of the baby plus to avoid fatigue o the part of the mother. Lack of Iron is bad for pregnant mother as she might experience anemia -- red blood cell is inadequate which causes poor memory and disposition, plus tiredness.. The red blood carries the red blood cells through your system so when you lack it, it may cause difficulty in breathing. Irritability and depressive moods

• The best sources of iron are : meat, pork, poultry, fish, grains, and green leafy green vegetables and liver.
 
Weight gain in pregnancy can not be avoided, but it also varies and depends on what you weighed before you became pregnant.

But most women put on 10–12.5kg over the whole of their pregnancy. If you gain too much weight, this can affect your health and increase your blood pressure so try to eat in moderation. But equally, it’s important that you don’t try to diet. If you’re concerned about your weight, talk to your doctor for proper guidelines. I wish all the mothers the best during their expectancy term.

Ends