Healthy diet for the pregnant woman

A pregnant woman basically requires an additional 200 to 300 calories per day. It is important that her diet be carefully planned to benefit her and the baby so that when the baby is born it can enjoy a life long optimal health.
A healthy diet during pregnancy must be balanced. Junk foods, fast foods canned fruits and vegetables must be avoided at all costs.
Proteins, fibre, minerals and vitamins are all highly essential. Grains, beans, lentils and nuts, selected dairy products and eggs and a wide variety of fresh fruits are important components of this diet. Cheese, yoghurt, skimmed milk and buttermilk are a good source of calcium, vitamins and essential amino acids.
Green vegetables and fresh fruits have high fibre content and also a good source of vitamins and minerals. A pregnant woman requires an additional 10 to 16 grams of protein intake which can be obtained from whole grains, cereals etc. or from meat, fish and poultry.
Sea fishes like the shark should be avoided as these contain mercury well above the safer levels. Raw sea foods, too much cheese and unpasteurised milk should also be avoided. Also to be avoided are alcohol intake, smoking and high caffeine intake as these have the potential of harming the baby and giving rise to babies with birth defects, mental disabilities, lower weight and miscarriage.
Folic acid, iron, zinc and vitamin B-12 are particularly important for the woman and her baby, although too high levels of these can have a toxic effect. The input of a diet expert is very important and should not be overlooked.