When a woman becomes pregnant, she has an obligation to provide her growing fetus with the best nutrition and the healthiest lifestyle she can. As a mom-to-be, you know that pregnancy is confusing enough with all the changes your body is going through, and now you have to begin to think – and eat -- for two! With all of life's responsibilities, many people claim they don't have the time to eat healthy or exercise. But when a baby is on the way, making time is vital. The fetus depends on the mother's resources in order to thrive.

Calories
A woman needs to increase her calories based on her usual physical activity level and due to the rise in her basal metabolic rate (BMR) in order to support the work needed for development of the fetus and the accessory tissues. The BMR is the amount of energy (calories) a person uses on a daily basis. Since the expectant mother is supporting another life, her BMR will go up, requiring more calories. During the second and third trimesters, an additional 200 to 300 calories are needed. Although extra calories need not be consumed in the first three months, that does not mean balanced nutrition is not an important daily ritual. An extra 200 to 300 calories can be supplied by a bagel, eight ounces of orange juice and two teaspoons of butter or margarine.

Protein
From the beginning to the end of life, protein's function is to build, repair, or replace tissue. A few of protein's several jobs are to maintain fluid balance, act as an antibody to fight infection, and aid in blood clotting. This is only the start of what protein does to ensure that your body is running smoothly. Don't forget about each of the amino acids and their roles! During pregnancy, your protein needs are directly related to the rate of fetal growth. In the first trimester, about .6 grams of extra protein are needed. At 30 weeks, protein is being used at 6.1 grams per day. The best sources of protein are poultry and lean red meats. Vegetarians must choose their sources wisely. The non-meat sources are grains, legumes, seeds and nuts, and eggs or milk products.

Folate
Folate, also known as folic acid, is a B vitamin. This vitamin is responsible for cell division. If folate is lacking, this affects cells that have high turn-over rates, such as the cells lining the gastrointestinal (GI) tract. The GI tract sheds its lining every three days. A deficiency in folate impairs this ability, causing problems with nutrient absorption. Red blood cells are replaced rapidly and a deficiency in folate can cause macrocytic anemia, abnormally large red blood cell precursors in the bone marrow and abnormally large red blood cells in the blood. The most commonly known effects of folate deficiency are neural tube defects. Generally, women who have given birth to babies with neural tube defects benefit most from folate supplements. However, first time moms who don't know if their babies are at risk are wise to take supplements at their doctor's discretion. Folate is widely found in vegetables. Dark green, leafy vegetables are the best sources. Fruit and vegetable juices and uncooked fruits and vegetables are wonderful sources of folate as well. Keep in mind that heat and oxidation during cooking and storage reduces up to half the folate in foods. Don't cook your spinach, broccoli and asparagus until they are mushy!

Calcium
The fetus utilizes most of its calcium in the last trimester, when skeletal growth is highest and teeth are being formed. Research has shown that the fetus takes 13 milligrams per hour of calcium from the maternal blood supply. That's approximately 250 to 300 milligrams per day. During pregnancy, your body adjusts to the extra calcium needs through hormone regulation. Calcium absorption is enhanced, and there is a decrease in excess calcium being excreted in the urine.

Adequate calcium stores are important in order to meet your baby's needs, as well as your own future needs. Women who become pregnant with less than two years between pregnancies are at risk for osteomalacia (softening of the bones). This is caused by not giving their bodies enough time to replenish its own calcium stores. Good sources of calcium are milk and milk products, small fish (with bones, such as canned salmon. Don't eat the bones from a fresh fish!), tofu, greens (broccoli, Swiss chard) and legumes.

Iron
Iron is needed for the production of hemoglobin in both the maternal and fetal red blood cells. The fetus accumulates most of its iron during the last trimester. The fetus depends on the mother's iron for its own formation of red blood cells. An iron deficient mother will experience more fatigue, which is due to lack of oxygen. Hemoglobin in the blood carries oxygen from the lungs to tissues throughout the body. Iron's role is to help carry and hold oxygen then release it to the cells. Good sources of iron are red meats, fish, poultry, shellfish, eggs, legumes and dried fruits.

While all these nutrients are vital to the health of your fetus so are many, many others. All nutrients are extremely important, which is why a diet filled with a variety of foods is essential. Remember, everyone's nutritional needs are different, so be sure to ask your doctor for a referral to a registered dietitian if you need any further guidance. I wish you all the best for a healthy, successful pregnancy!