When you are pregnant, eating a healthy diet is more important than ever. Everything that you eat or drink will affect your baby's development. Also, a healthy diet will help you maintain your health as well as develop your uterus and prepare your breasts for breastfeeding. The following subjects are covered in this section. Scroll down to read more or click on one of the topics to "go there" directly.

What is a healthy diet for pregnant women? How much is in a serving? What specific requirements do I need during my pregnancy? What types of food should I eat to help with the discomforts of pregnancy? What types of food should I avoid during my pregnancy? Pregnancy and Weight Gain How much weight should I gain? What if I need a special diet?

What is a healthy diet for pregnant women?

While you do not need to "eat for two" in terms of the amount of food you consume, you do need to make smart choices to benefit both you and your baby. If you ate healthy before you got pregnant, you will not need to alter your diet by much. If  you were not the healthiest eater before your pregnancy, it is not too late to make some changes now to make sure your fetus gets all of the nutrients necessary to develop into a healthy baby. 

To ensure that you eat a healthy diet during your pregnancy, you can follow the Food Guide Pyramid for Pregnant Women. It is recommended that you eat 6-11 servings of bread, rice, pasta, and other whole grain  products every day. Eat 3-5 vegetables a day to help get the right amount of vitamins and minerals. Also, you should be having 2-4 servings of fruit each day. Try to eat 3 servings of high protein foods, such as beans, meat, tofu, and nuts. To get enough calcium and other important nutrients, have 3-4 servings of dairy products. Fats, oils, and sweets should be eaten sparingly. 

The "food pyramid" for pregnant women: Eat more of the foods on the bottom; breads, cereals and grains, lots of fruits &vegetables as well as additional dairy and iron. Eat less sugary foods, fats and meats found at the top!
	How much is in a serving? Serving sizes vary for different types of food. The following table shows what counts as a serving for foods from each food group.

Bread, Cereal, Rice, and Pasta Groups	Vegetable Group	Fruit Group	Milk, Yogurt, and Cheese Group	Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group	Fats, Oils, and Sweets Group
1 slice of bread   1 tortilla   1/2 bagel   3/4 cup plain crackers   1/2 English muffin   1/2 hamburger roll    1/2 cup cooked rice, pasta, or cereal   1 ounce ready-to-eat cereal	1/2 cup chopped raw or cooked vegetables   1 cup raw, leafy vegetables   3/4 cup vegetable juice   10 French fries	1 piece of fruit (medium)   3/4 cup fruit juice   1/2 cup chopped fruit   1/4 cup dried fruit	1 cup milk   1 cup yogurt   1 1/2 ounces natural cheese   2 ounces processed  cheese   1 cup frozen yogurt   1 1/2 cups ice cream	2 1/2 to 3 ounces cooked meat, poultry, or fish   1 1/2 cup cooked beans   2-3 eggs	use sparingly

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What specific requirements do I need during my pregnancy?

By taking your prenatal vitamins and following the Food Guide Pyramid for Pregnant Women, you will satisfy all of your nutritional and caloric requirements. The table below displays what your requirements are and why they are necessary. 

Constipation: This common problem can be avoided or helped by eating a diet rich in fiber and by drinking lots of water. Eat a lot of fresh fruits and vegetables as well as whole grain breads and cereals to increase the amount of fiber in your diet. Keep a water bottle with you throughout the day to help you drink the recommended eight 8 ounce glasses every day. Prune juice is a quick and simple remedy for constipation. Click here for more on relieving the discomforts of constipation. 

Indigestion: To help prevent or relieve indigestion, try eating 5 or 6 small meals throughout the day instead of 2 or 3 larger ones. Avoid drinking large amounts of fluids with your meals. Avoid gas-producing foods, such as beans or broccoli. Also avoid spicy or greasy foods. Click here for more on relieving the discomforts of indigestion. 

Morning Sickness: Feelings of nausea may be relieved by eating low-fat, high carbohydrate snacks like dry toast, plain crackers, or cereal. High protein foods also help. Some women find relief from drinking ginger ale or ginger tea and by eating ginger snap cookies. Eating small, frequent meals is often the best remedy. Keep snacks with you and next to your bed so that you can keep a small amount of food in your system to help ward off nausea. Drink fluids between meals instead of with your meals. Click here for more on relieving the discomforts of morning sickness.

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What types of food should I avoid during my pregnancy?

Alcohol:

"Empty" calories: Food and drinks which have little or no nutritional value should be consumed in limited amounts. These include pop, candy, and other items high in sugar. Eating too many "empty calories" instead of nutritious foods will lead to unnecessary weight gain and will not contribute to your baby's development.

Fish: Large fish may be contaminated with mercury so you should avoid swordfish, shark, and marlin and limit the amount of tuna you eat to no more than 1/2 pound per week. Freshwater fish may be contaminated with pesticides and other toxins. Because these toxins usually accumulate in fat, stick with low-fat fish and trim the fat off the fish you eat. 

Soft, unpasteurized cheese: This type of cheese (for example, Brie or Camembert) can harbor bacteria and are best avoided during your pregnancy. 

Raw eggs: Avoid foods with raw eggs such as cookie or pancake batter, Caesar salad dressing, and homemade eggnog, to decrease your exposure to bacteria. 

Undercooked or raw meat: It is wise to steer clear from meat, poultry, and fish that has not been thoroughly cooked, so that you and your fetus are not exposed to harmful bacteria. 

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How much weight should I gain?  
(see also "Pregnancy and Weight Gain" by clicking here)  

Eating for two does not mean eating twice the amount of food you ate before you got pregnant. In general, a woman should consume an extra 300 calories per day during the last six months of pregnancy. This usually works out to about 2500 calories a day, since an average active, non-pregnant woman should have about 2200 calories daily. Every woman is unique and your caloric needs may be slightly different due to your pre-pregnancy weight, you activity level, and the number of fetuses you are carrying. 

Your health care provider will likely suggest the number of pounds you should gain during this pregnancy. The general recommendations are: 
 

Gaining the proper amount of weight is very important. Your baby depends on adequate nutrition to grow and develop properly. Babies who are born premature and/or with low birth weight are at risk for a large number of negative health outcomes, including death. Excessive weight gain is also unhealthy for you. 

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What if I need a special diet?

Some women, either by choice or for medical reasons, follow a special diet. Below are some of the things you might need to think about: 

Lactose intolerance: If you have trouble digesting dairy products, you will want to be sure to include other foods in your daily diet which are high in calcium. Many vegetables, such as broccoli, kale, and collard greens, are good sources of calcium. Tofu made with calcium (check the label) is another good source which can be added to many entrees or thrown in the blender with some fruit to make a smoothie. Some women may be able to tolerate cottage cheese or yogurt, even if they can't drink milk. 
 

Vegetarian or vegan: Vegetarian and vegan women have a variety of options to fulfill their nutrient needs. You can follow the food guide pyramid and substitute plant-based foods for items in the "meat" category (beans, nuts, tofu, tempeh) and in the "dairy category" (broccoli, greens, seeds, soy milk, soy cheese). You may want to make sure you are getting enough vitamin B-12 (an important vitamin found in animal products) if you are vegan. Many cereals have been fortified with vitamin B-12. You can take a supplement to make sure you are getting enough. Be sure to tell your health care provider that you are vegetarian or vegan so that he or she can prescribe the best prenatal vitamin for your needs. 

Finally...

Good nutrition during pregnancy is one of the most important factors of taking care of your fetus. It may seem like there are a lot of nutrients to obtain and things to think about, but you can easily meet the requirements by following a varied, healthy diet. If you have any questions about your diet, discuss them with your health care provider. 

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