Every expectant mother desires a healthy baby and should be mindful of the fact that everything she ingests affects her unborn child. Contrary to some uninformed advice, pregnant women actually only need an additional 300 calories per day to supply sufficient calories for a baby's development. A proper diet while pregnant will insure that those additional calories contain vital nutrients essential for the health of a developing baby.

A growing baby needs plenty of protein, calcium, folic acid and iron, so it is important to eat healthy choices that provide these essential nutrients when expecting.

Protein provides the building blocks for every part of a growing baby. Proteins aid the body's defense against disease, regulate body secretions and fluids, and serve as an energy source, when required. Good sources of protein include eggs, milk, meat, fish, nuts and legumes.

A growing baby needs calcium for development of bones and teeth. Good sources of calcium include milk and milk products, such as ice cream, yogurt and cheese.

Folic acid is a source of vitamin B that helps prevent birth defects involving the brain and spinal cord. Good food choices that provide folic acid are green leafy vegetables, liver and whole grains.

Iron deficiencies in a pregnant woman may lead to low birthweight, pre-term births, and in some rare cases, maternal death. Good food sources for iron include: liver, raw spinach, broccoli, tuna, and prune juice.

While pregnant, avoiding harmful foods is equally as important as including nutritious ones in your diet. Certain foods and drinks should be actively avoided by women who are or may soon become pregnant. Alcohol, caffeine, raw eggs, raw fish, fish containing high amounts of mercury, deli-meat, and non-pasteurized milk or cheese should all be avoided.

At first glance, the amount of nutritional information thrust upon pregnant women can seem overwhelming. But with an eye on a nutritionally balanced diet, resources to help steer clear of harmful foods, and of course the invaluable guidance provided by your professional healthcare provider, all expectant mother's can adhere to a safe and proper diet.