Prenatal nutrition is crucial during pregnancy.  Not only do you want to create the perfect and healthy environment for your little baby to grow in, but you also want to eat the proper foods and supplements that will decrease the risk of things such as neural tube birth defect disorders and brain development disorders.  So, today I am going to give you a few tips for your pregnancy nutrition and supplementation.

First of all, you want to make sure you eat every 2-3 hours throughout your entire pregnancy.  I know it seems like a lot, but if you take a little bit of time every week to prep some meals and snacks, it will not be so hard.  Make sure you eat a variety of different foods all the time in order to get all the right nutrients.  Click on the following link to get a healthy recipe that you can incorporate into your pregnancy nutrition:  Pregnancy Healthy Recipe.  

Foods to incorporate into your Pregnancy Nutrition:

• Foods High in Fiber: Fruits like raspberries, pears and apples (with skin), Grains like barley, oatmeal, brown rice, Legumes such as split peas, lentils and black beans, Vegetables such as artichokes, broccoli and brussels sprouts.
• Foods High in Folic Acid:  Lentils and Kidney Beans, Dark Leafy Greens, Green Veggies like Asparagus and Broccoli, Citrus like oranges, Sunflower Seeds, Avocados and Fortified Breads and Cereals.
• Foods High in Calcium:  Almonds, Sesame & Flax Seeds, Green Leafy Veggies like Kale, Dandelion greens, Dairy, and Dried Herbs like Savory, Celery Seed, Thyme, Marjoram and Rosemary, use these to flavor your pregnancy meals.
• Foods High in Vitamin C: people think this is just Orange Juice, which please if you have some don't buy cartons of it, make it with the fresh orange.  There are a bunch of foods that are high in Vitamin C such as Fresh Herbs, especially Thyme and Parsley, Dark Leafy Greens are also high in Vit C so make sure to add these to your diet, especially Kale and Mustard Greens, and Fruits like oranges, clementines, strawberries, and kiwi, Also veggies like broccoli, brussels sprouts and bell peppers.
• Foods High in Vitamin A:  Think of orange and red fruits and veggies with Vitamin A.  Such as Butternut Squash, Sweet Potatoes, Carrots, Dried Apricots, Dried Spices like Paprika and Chili Powder and Dried Herbs (Parsley and Basil have the most Vitamin A).

Must-Take Supplements To Incorporate With Your Pregnancy Nutrition:

Folate (not Folic Acid):  This is CRUCIAL.  Most pregnant women take Folic Acid, but your body doesn't absorb it well.  It takes many biochemical reactions for your body to turn folic acid into folate which is much easier to absorb.  So make sure you read your supplements and make sure your folic acid supplement is an active form of Folate because it is ACTUALLY a shortage in FOLATE not FOLIC ACID that may cause neural birth tube defects in babies.

Omega 3 Fatty Acids (Fish Oil) (DHA & EPA):  This will help with fetal brain development.  EPA supports immune system and heart and DHA supports the eyes, brain and central nervous system.  So make sure to take your fish oil supplements.  This is the one that I took while pregnant with Nicholas, click here:  Fish Oil

For more tips on your pregnancy nutrition and how much you should eat, click on the following link to see what I have to say on Channel 4 News CBS

Now all you need is a great pregnancy workout, click here to get it and make sure you stay on track with your baby weight:   Pregnancy Workout