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Saturated fat can lead to elevated levels of fat that leads to packing on excess pounds. ![](https://i.imgur.com/YGRwqDD.png) A good tip for expectant mothers is to ensure your diet consists of a fair amount of Vitamin B12. Vitamin B12 has been shown to lower the danger of birth defect risks. Most people get enough vitamin B12 in their diet, but women that diet a lot should make sure they get enough B12. Cobalt is a very beneficial nutrient to implement into your diet to metabolize the B vitamins It can be found in spinach and other ✔️ [Herpes Health](https://www.healthline.com/health/herpes-simplex) dark green leafy vegetables like spinach. However, organ meats like kidney, livers and hearts are the biggest sources. You should always opt for fresh fruit instead of processed fruit juice. Some juices contain more sugar than soda would be a healthier alternative. Fresh fruit offers valuable vitamins, fiber and essential minerals, along with other cardiovascular and chronic diseases. Make sure you understand the different nutritional aspects of dairy products wisely. While dairy products provide many nutrients including calcium, potassium, vitamin D and protein, you need to pick fat free or lowered fat products. Drink low-fat or skim milk, since the nutritive value stays the same while cutting the calories significantly. If you cannot tolerate lactose, try soy milk or lactose-free milk. 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