Folate is a vitamin in the "B family" and it's very important, especially during pregnancy. It helps to prevent some birth defects and helps the overall health of your baby. You need about 1,000 mg of folate a day in your diet. To get it, you're going to turn, once again, to the leafy, green veggies and fruit such as oranges, melons and strawberries. Whole grains donate as well. You'll find some in your prenatal vitamins, too.