Make sure you pay close attention to nutrition during pregnancy, and eat a diet rich in omega-3 fatty acids, folate, B vitamins, iron, and calcium.

Eating for two means eating for you, too.

RODALE NEWS, EMMAUS, PA—We hear a lot about postpartum depression, but did you know that up to a fifth of women experience depression while they are carrying a child? And while there are social and psychological reasons for some of these cases, a review of research has found ample evidence suggesting that nutrition during pregnancy plays a significant role, too. The report was published in this month's Journal of the American Dietetic Association.

"For preventing perinatal and post-partum depression, it's important for women to look at the whole picture of their health; there isn't one particular nutrient that will help, especially if other areas are out of balance," explains American Dietetic Association spokeswoman Melinda Johnson, MS RD, and lecturer at Arizona State University. "Eating a balanced diet, and eating regular meals and snacks helps; also, getting physical activity, with the doctor's permission, releases natural antidepressant compounds into the bloodstream. Finally, getting enough sleep helps tremendously."

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THE DETAILS: A review of research found that about 20 percent of women experience depression while carrying a child; 16 percent become depressed after giving birth. Aside from social or psychological factors, more and more researchers are recognizing a link between depression and nutritional deficiencies. Because a child developing in the womb is prioritized to receive certain nutrients, if a mother is lacking, the fetus will draw on the mother's nutritional reserves. Studies have found that pregnant women eating a typical Western diet often lack nutrients such as omega-3 fatty acids, folate, B vitamins, iron, and calcium.

WHAT IT MEANS: Women seem at a disadvantage when it comes to dealing with depression—they are two to three times more likely to suffer from depression than men. Although not all cases of depression during or after pregnancy can be attributed to a food-and-mood connection, research does indicate that a lack of nutrients during pregnancy can trigger mild or major episodes of the condition. Because your nutritional needs are even higher when you're carrying a child, it's more important than ever—for the health of your baby and you—to plan out healthy meals.

If you're expecting, pay extra attention to proper nutrition:

• Talk about prenatal supplementation. Most doctors recommend that women trying to become pregnant, those who are, and those who are breastfeeding take prenatal supplements to ensure they are getting enough vitamins and minerals. However, it's important to note that prenatal vitamins should not take the place of a healthy diet, and oversupplementing can cause harm. Your doctor or a registered dietitian will help you identify which nutrients you may not be getting from your diet.