There can be no argument that a healthy diet is vital to the well-being of both mind and body, and never more so than during pregnancy. A pregnant woman is quite literally “eating for two” and the ultimate health of her baby depends to a great extent on how she nourishes it in the months before birth.

In addition, a vast number of studies all over the world have concluded that a mother’s milk is the ideal food for newborn babies, if that milk has not been contaminated or depleted of the nutrients necessary for an infant. There are some fairly standard guidelines for a pregnant or nursing mother to follow, but nothing is absolute and you should always consult your physician regarding your diet plan.

First of all, remember that the other one you’re feeding when you are pregnant only needs about 300 extra calories – about the equivalent of a slice of bread. The additional calories should come from protein and carbohydrates for cell growth, blood production and energy.

While your diet during pregnancy should always be one that contributes to your own good health, there are some additions you should make to insure the good health of your baby also. Extra calcium is important, since the baby’s growth demands a good supply of it, and if you’re not getting enough the extra will come from your own bones. Many women also need additional iron to prevent anemia.

Vitamins A, C, B6, B12 and D all play their respective roles in the health of skin, eyes, bones and teeth, and your doctor may recommend a vitamin supplement if your regular diet does not provide enough of them. However, if you’re eating dark leafy greens, carrots and sweet potatoes (vitamin A) and citrus fruits, tomatoes and broccoli (vitamin C), you’ll probably be just fine.

Whole grain cereals and bananas are good sources of vitamin B6. If you don’t eat dairy products, you will need a B12 supplement. You can get this vitamin in meat, fish and poultry as well, but probably not as much as you need during pregnancy. Vitamin D is also found in dairy products and in cereals and bread.

Another important ‘additive’ for pregnant and about-to-be pregnant women is folic acid, which has been shown to prevent neural tube defects such as spina bifida. The best sources of folic acid are green leafy vegetables, beans, peas and nuts; again, a supplement may be desirable.

On the list of things to avoid during pregnancy, alcohol and caffeine are at the top. It is undeniably best for your baby if you can do without them entirely. Another item to beware of is the peanut!

In families with a history of allergies, peanuts eaten during pregnancy can leave traces in breast milk that contribute to the development of allergies in the baby. Mercury, which is most prevalent in the larger fish, can be extremely harmful, so consumption of fish should be restricted to no more than 12 ounces per week.