Week 2 Healthy Diet

No nutrient is more vital than folate, in the first six weeks of pregnancy. The synthetic form of folate is folic acid. This is a B vitamin that helps reduce the risk of neural-tube defects. Beans, legumes, whole grains, fish, dark green leafy vegetables, citrus fruits and juices, are some good sources of this vitamin. But folate is not as well absorbed as folic acid from foods, so it is better to take prenatal vitamin or folic acid supplement.

You should take calcium rich diet. Low-fat dairy products, dark green vegetables, fortified orange juice and soy products are some of the good sources of calcium. You can include these foods into your diet.

Iron is difficult to get from the diet, so it is better to take an iron supplement or prenatal vitamin with iron.

When you are pregnant, then your zinc requirement increases by 50 percent. Deficiency of zinc can lead to birth defects, restricted fetal growth and premature delivery. Nuts, whole grains, legumes, meat and seafood are the good sources of this mineral. So, start including these foods into your diet.

Fiber is good for your health. It helps reduce constipation which is otherwise a common complaint during pregnancy. Fiber is found in some fruits, vegetables and whole grains.

A diet rich in omega-3 fatty acids can boost brain and neurological development of your baby before birth. It may lead to better vision, memory and language comprehension in early childhood. Some good sources of ALA (alpha-linolenic acid), one of the three omega 3 fats, are flaxseed oil, walnuts and omega-3-fortified eggs. On the other hand, fatty fish are only reliable source of remaining two omega-3 fats, EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).