Value your vitamins.
Your doctor will prescribe a prenatal vitamin to supplement maternal and fetal nutrition, but you should also consume food sources of essential nutrients. Folate, calcium, and iron are the three biggies. Folate (or folic acid) helps prevent birth defects; good sources are asparagus, lentils, spinach, and fortified breads and pastas. Calcium, which helps build healthy baby bones, can be found in milk and yogurt, as well as tofu, figs, and broccoli. Iron is needed to make the hemoglobin in red blood cells that carries oxygen to the fetus. Eating lean red meat, dark leafy veggies, and dried fruits will get you the amount you need. Coupling iron-rich foods with vitamin C-laden foods (like strawberries and citrus fruits) will aid iron absorption.
Dr. William Sears