As pregnancy progresses, the nutritional needs of the mother and baby increase. The intake of one crucial nutrient, Omega-3 fatty acid, should be monitored since this will ensure that your baby develops healthy brain, eyes, nerves and immune system.

Fish is a natural source of Omega-3 fatty acids. Those with the least risk of containing mercury include:
• Salmon
• Sardines
• Mackerel
• Herring
• Anchovies

If you are vegetarian, try the following meat-free alternatives instead:
• Walnuts
• Leafy green vegetables
• Eggs
• Soya beans
• Tofu
• Canola oil
• Sesame seeds

To help fill in nutritional gaps, you can also take Omega-3 supplements which are sometimes incorporated in your daily prenatal vitamin.