I have a friend who recently found that she is pregnant... so she wants to know what are the best things to eat and drink to make sure that the little one is getting full nutrition and all

A good start is a prenatal vitamin to help fill in some of the gaps and provide folic acid which is beneficial in very early pregnancy especially. Eating a normal healthy diet is what is necessary... plenty of fruits, veggies, whole grain foods, limit fats and sugars, plenty of fluids each day... preferrably water, milk, some juice ( avoid added sugars in the juice as they can have a good deal of sugar in them naturally), lean meats, ample amount of protein (a bit more in pregnancy is a good idea), etc.. Avoid some things such as raw fish, fish high in mercury content, soft cheeses, items that are not pasturised. Nonfood ideas: try to stay away from cigarette smoke as much as possible, avoid harsh chemicals such as you might find in some household cleaners, always wear a seatbelt (lap belt should rest under her growing belly), get some sun... but don't overdo it, regular exercise (daily if possible... a pregnancy water exercise class or pregnancy yoga class can be a good idea), walking is great as well.