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Pregnancy creates extra demands for certain nutrients, including iron, calcium, iodine and many vitamins, that's why it's important to have a varied diet.

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https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet

http://www.bbc.com/news/magazine-32033409

http://www.marchofdimes.org/pregnancy/mercury.aspx

https://www.youtube.com/watch?v=MBi7R601jsQ

http://livehealthy.chron.com/poor-diet-affect-fetal-development-1097.html

http://www.babycenter.com/0_calcium-in-your-pregnancy-diet_665.bc

http://www.healthline.com/health/pregnancy/b-vitamins
http://womhealth.org.au/pregnancy-and-parenting/listeria-and-pregnancy

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Iron
The foetus requires iron for a health brain development. Orin helps the body make haemoglobin which has the very important role of carrying oxygen to all of the cells in the baby's body. Haemoglobin also makes the blood cells a healthy red. Is the foetus doesn't have an adequate amount of haemoglobin then the foetus may develop anemia.

Vitamin D
Helps regulate the levels of calcium and phosphate in your body. You need calcium and phosphate to keep your bones and teeth healthy. Not having enough vitamin D when you are pregnant may prevent the baby from getting enough calcium and phosphate. This can cause the baby to develop weak teeth and bones and in rare cased, develop rickets.

B Group Vitamins
B-1 (thiamine) | Plays a big part in your baby’s brain development
B-6 (pyridoxine) | Plays a big part in your baby’s brain and nervous system development
B-9 (folic acid) | Can reduce your baby’s risk of developing birth defects
B-12 (cobalamin) | Helps to maintain your and your baby’s spine and central nervous system

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Myths

Eating for two – although you need extra nutrients while you are pregnant, you DO NOT need any extra calories beside for the second trimester. However, that is only an extra 300 calories and that should be added by consuming foods such as nuts, fruits, sandwich’s and NOT Ben & Jerry’s ice-cream.

Don’t sweat it – doctors used to advice women to rest for the entire 40 weeks of pregnancy. However, now you are advised to stay active during pregnancy, as it will help maintain stress and prevent complications like gestational diabetes.

You need meat – During pregnancy it is advice to increase the amount of iron and protein consumed, which comes from meat. however, it is possible to get efficient amount of iron and protein through other sources.

You should can the fish – The Food and Drug Administration and the Environmental protection Agency advise pregnant women to eat up to 2625 calories of low-mercury fish a week and to avoid swordfish, tilefish, king mackerel and shark.

Folic acid (folate) and pregnancy

Folic acid is a vital B-group vitamin that pregnant women should consume during pregnancy to prevent neural defects in the developing foetus. For women planning a pregnancy and those who are in their first 3 months, are recommended to take a folic acid supplement daily. In addition consumer foods which are naturally rich in folate.

Excellent food sources of folate include:

Asparagus, Bran flakes, Broccoli, Brussels spout, Chick peas, Dried beans, Lentils, Spinach.

Very good food sources of folate include:

Cabbage, cauliflower, leeks, oranges, orange juice, parsley, peas, wheat germ, wholegrain bread.

Good food sources of folate include:

Hazelnuts, vegemite, parsnips, potato, salon, strawberries, tomato, unsalted peanuts, walnuts.

Iron and Pregnancy

Woman's iron levels decrease during pregnancy, therefore they are required to increase their iron intake. This is due to the developing foetus using the mothers iron supply to survive during the first 5-6 months after birth. Iron loss mainly occurs after pregnancy due to the woman no longer menstruating, but this will not automatically cause harm to the developing foetus.

Iron deficiency during pregnancy will result in the woman being more fatigued then normal. This will mean the mother will not be able to perform her normal daily activities, that any pregnant or non-pregnant women could.

Calcium
Calcium reduced the risk of the mother getting hypertension and preeclampsia. And if the mother doesn’t get enough calcium in her diet, the baby will draw it from her bones, which may impair the mothers health later on.

B Group Vitamins
B-2 (riboflavin) | Keeps your eyes healthy, and your skin glowing and fresh.
B-3 (niacin) | Improves digestion and can ease morning sickness and nausea.
B-5 (pantothenic acid) | Helps create pregnancy hormones and eases leg cramps.
B-7 (biotin) | Pregnancy can cause biotin deficiency, so you may want to increase your intake.

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Description of nutrition as a risk factor for maternal health.

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Description of nutrition as a risk factor for maternal health.

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When you're pregnant, it's essential to have yourself provided with vitamins and nutrients from foods. However, some foods, you must be careful eating in order not to harm yourself and your baby.

Raw or undercooked eggs - Foods containing raw eggs must be avoided as they may be tainted with salmonella bacteria causing vomiting, diarrhoea and miscarriage.

Undercooked meat and poultry - Due to toxoplasma gondii parasite present in raw meat and poultry expecting mothers can experience food poisoning. These can cause vomiting, miscarriages and foetal damage.

Unpasteurized dairy products - If unpasteurized dairy products are ingested, you run the risk of contracting severe food poisoning. Therefore, avoid all sorts of dairy products that are not pasteurized.

Nuts that cause allergies - these are some of the pregnancy foods to avoid, as they may result in swelling of body parts.

Street foods - it may give you an upset stomach, food poisoning and other problems.

Fatty foods - the consumption of fatty foods during pregnancy can result in the risk of heart disease and obesity during and after pregnancy.

Liquorice - its intake during pregnancy can cause uterine contractions. These contractions can lead to preterm labour.

Sushi - with the exception of California rolls and other cooked items, sushi is not safe when you're expecting, either, because it may cause illness-including parasites.

Unpasteurized Juice - stay away from juice (like cider) sold at farm stands, it may not have undergone pasteurization, a processing method that kills bacteria and toxins.

Listeria
Listeriosis is a relatively rare infection caused by the bacterium Listeria monocytogenes. Women who are pregnant are more susceptible to Listeria, as their immune system is lower than normal and as a result are at higher risk. During pregnancy hormonal changes suppress a woman's immune system making them more vulnerable to infections.

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Description of nutrition as a risk factor for foetal health.

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Description of nutrition as a risk factor for foetal health.

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Eating a poor diet not only affects development during pregnancy, but it could also have negative effect in the future health and well-being of the baby.

A study published in May 2010 in "Biology of Reproduction" describes the negative effects of poor maternal nutrition on growth and development of the foetus. Indicates that, when a pregnant women doesn’t consume enough food and becomes undernourished, overall foetal growth slows and the baby could be underweight. Human babies with low birth weight are more likely to develop problems such as diabetes, high blood pressure and neurological problems later in life.

Foods to not eat during pregnancy
Certain seafood and fish - Fish containing mercury: mercury consumption during pregnancy can lead to brain damage and developmental delays. Therefore, it is advisable not to take fish that contain high levels of mercury. Fish that contain low levels of mercury can be taken in moderate amounts.  Smoked seafood:, fish exposed to pollutants, raw shellfish

Undercooked meat and poultry - Due to toxoplasma gondii parasite present in raw meat and poultry expecting mothers can experience food poisoning. These can cause vomiting, miscarriages and foetal damage.

Unpasteurized soft cheese - must be avoided as they may contain Listeria bacteria, causing listeriotic. Miscarriage, premature birth or birth defects are common results for having certain cheeses.

Unwashed fruits and vegetables - besides ingesting harmful pesticides, the fruit and veggie skins can also contain the toxoplasma gondii parasite and listeria. Both can cause considerable damage to the foetus.

Restaurant made salads - foetal development problems.

Excessive caffeine-Related products - during pregnancy as it acts as a diuretic and is linked to low birth weight. Caffeine is more dangerous as it is often hidden in some product you never suspected. Besides coffee, tea and chocolate, caffeine is a part of energy drinks and come cold and flu medicines. Woman expecting babies during this phase are at higher risk of stillbirths, foetal deaths or spontaneous abortions.

Nitrate-rich foods - consumption in high qualities can lead to foetal abnormalities and poor development.

Excess of vitamins - you should not consume higher than the recommended dose of vitamins as these posses direct health threats to you and your unborn child, they can disrupt normal foetal development and can even trigger pre-term labour. Some vitamin overdoses are also linked to congenital disorders.

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Nutrition as a protective factor for maternal health.

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Nutrition as a protective factor for maternal health.

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The success to healthy mental wellbeing during pregnancy is to maintain nutritional diet that is full of verity, without harming the developing foetus.

This can be achieved by following 5 simple steps:

Enjoy a variety of fruits and vegetables of different types and colours

Increasing your intake of grain and cereal foods to 8-8 ½ serves a day. Choose mostly wholegrain and high fibre options.

Choosing foods that are high in iron, such as lean red meat or tofu. Iron-rich foods are important for pregnant women.

Making a habit of drinking milk, and eating hard cheese and yoghurt, r calcium-enriched alternative. Reduced-fat varieties are best.

Drinking plenty of water (fluid needs are about 750 to 1,000l extra per day)

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Nutrition as a protective factor for foetal health.

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Nutrition as a protective factor for foetal health.

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Mercury in fish

If a developing foetus comes in contact with mercury, vital organs such as the lungs, kidneys and nervous system (brain and spinal cord) can be severely damaged.  It also can cause hearing and vision problems. How serious the damage is depends on how much mercury you've exposed to.

Iodine

Iodine is a vital mineral, that supports the development of the foetus's thyroid hormone, which is an integral aspect in the growth and development. The result of lack of iodine during pregnancy increases the risk of mental impairment and cretinism in the newborn babies. kL

Vitamin A
Slow cell division in general and interfere with lung, liver and heart development

Calcium
The developing baby needs calcium to build string bones and teeth. Calcium also helps the baby grow a healthy heart, nerves and muscles as well as develop a normal heart rhythm and blood clotting abilities.

Fats
Some fats are important during pregnancy because they support the baby's brain and eye development - both before and after birth. In addition some fates also help the placentas and other tissues growth, as well as prevent preterm birth and low birth weight.

Vitamin C
It is necessary for the body to make collagen, a structural protein that's a component of cartilage, tendons, bones and skin. Vitamin C deficiencies in newborn babies can impair mental development.

Protein
Developing foetus needs protein to build all of the cells in its body. The maternal diet supplies all of the protein a baby needs, so if a pregnant woman is deficient, her baby can suffer. Protein deficiencies in the mother can lead to hampered growth in the foetus; in severe cases this can take the form of intrauterine growth restriction, or IUGR. This condition can lead to stillbirth or problems after birth, including respiratory, neurological, circulatory and intestinal disorders.

Folate
In the developing foetus, the neural tube will alter become the baby's brain, spinal cord and the bone that enclose them. If something goes wrong in their development, the result is called neural tube defect. This can cause a wide range of disabilities such as loss of bladder and bowel control and paralysis of the legs. In some cases the effects can be more severe.

A baby's neural tube is formed and closed in the first four weeks of pregnancy. By the time most women know or suspect they are pregnant, the time for the developing foetus to benefit from extra folate has passed.