Every woman is different, and because of this there isn’t a one-size-fits all perfect pregnancy diet. However, there are some basic guidelines that everyone can follow and take to heart. For example, when pregnant you will certainly have cravings for things like ice cream, pizza, and hamburgers – you know, all the good stuff. However, we all know that these foods aren’t really good and certainly not sufficient for a developing and growing baby. Every mother-to-be wants the very best for her child. The most important thing you can do to ensure a happy, healthy baby is to eat the right foods while pregnant. Here’s some advice on what to eat from Jillian Panzella, a nutritionist in NYC that specializes in pregnancy nutrition:

Protein – A staple of proper pregnancy nutrition is protein, as your baby needs this to grow, especially in the second and third trimesters. The USDA recommends 71 grams a day, preferably from healthy sources like fish, poultry, lean meats, and lentils.

Vitamin D – Vitamin D will ensure your child’s bones and teeth grow nice and strong. For pregnant women, the recommended daily amount is 600IU. A good source of vitamin D is salmon, but you can also find it in eggs, asparagus, and fortified milk and juice.

Calcium – Calcium is another reason why your baby’s teeth and bones will grow in strong, we all know that. What you may not know is that calcium helps to keep muscular, circulatory, and nervous systems in proper working order. As you can imagine, it’s recommended you get most of your calcium from dairy, but you can also find it in spinach and fortified juices.

Folic Acid – Folate is a naturally occurring B vitamin that plays a large role in preventing birth defects. It can be found in fortified cereals, whole grains, and citrus fruits. However, it can sometimes be hard to get the proper amount solely through foods. Folic acid is the synthetic form of Folate, and  the recommended amount for an expecting mother is 600micrograms to ensure proper pregnancy nutrition.

Iron – Iron minimizes the chances of both low birth rate and preterm labor, and thus the recommended amount is 27 milligrams a day. Additionally, an iron deficiency during pregnancy can leave you feeling exhausted and susceptible to infections. You can get your fill from iron from beans, meat, spinach, and fortified cereals. To ensure you get your proper amount, take some vitamin C as well to boost absorption.

Lots to Remember? In NYC? Nutritionist Jillian Can Help The information you find when researching proper pregnancy nutrition can be overwhelming. Jillian is a certified nutritionist in NYC and can help guide you through your search for the healthiest pregnancy possible. Together, you’ll look great, feel great, and most importantly, have a happy and healthy baby.