Calcium helps keep your bones strong, as well as your baby's. It's important that you get 1,000 milligrams (mg) of calcium every day. Find out if you are getting enough calcium in your diet by taking our online Calcium Quiz. Food sources of calcium include: milk, yogurt and cheese, which are high-calcium foods; dark leafy greens, broccoli and almonds, which are medium- and low-calcium foods.

Folate helps prevent neural tube defects and possibly facial abnormalities. You need 400 micrograms (mcg) of folate before and during your pregnancy. Your doctor may also prescribe a folate supplement. Food sources of folate include: asparagus, broccoli, spinach, oranges, peas, legumes, whole grains and fortified breads and cereals.

Iron helps make red blood cells, which carry oxygen. The baby needs red blood cells for its new blood. You need more red blood cells too, since your body makes as much as 50 percent more blood during pregnancy. Without enough iron, you can become anemic, which leads to low energy and poor concentration. The recommended amount of iron is 27 milligrams (mg) per day. Food sources of iron include: meat, poultry, salmon, fortified cereals, beans, whole grains, eggs and dark leafy green vegetables.

During pregnancy, your physician will test your iron levels to see if a low-dose iron supplement is necessary during the last six months of your pregnancy.

Fiber will help ease problems with constipation. Whole grain breads and cereals, legumes such as dried beans and lentils, and fruits and vegetables are great sources of fiber.

Fluids will alleviate constipation. Although not exactly a nutrient, be sure to drink plenty of fluids during pregnancy -- at least 8 cups (8 ounces each) of liquids every day is recommended. Water, milk, juice, broth or soups can all provide the fluids you need. Go easy on soft drinks and other drinks that contain a lot of sugar and calories, as they provide very little in the way of nutrition.

• Do not eat swordfish, shark, king mackerel and tile fish. These fish can contain potentially risky levels of mercury. Mercury can be transferred to the growing fetus and cause serious health problems.
  In addition, the Environmental Protection Agency (EPA) has advised pregnant women to eat no more than six ounces (one average meal) of canned albacore ("white") tuna per week. However, it is safe to eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury.
  Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, Pollock and catfish.
• Avoid raw fish, especially shellfish (oysters, clams) or undercooked meat, poultry, seafood and hot dogs. Cook all meat, poultry and seafood thoroughly to kill bacteria. Cook hot dogs until they are steaming hot. Deli meats (such as ham, salami, and bologna) are an occasional cause of food poisoning; pregnant women may choose to avoid them or reheat them before eating.
• Avoid soft-scrambled eggs and all foods made with raw or lightly cooked eggs.
• Do not eat unpasteurized milk and any foods made from it. This includes unpasteurized soft cheeses such as Brie, feta, Camembert, Roquefort and Mexican-style such as queso blanco fresco.
• Avoid unpasteurized juices
• Avoid raw sprouts, especially alfalfa sprouts