Specifically, you'll need to increase your intake of protein, certain vitamins and minerals such as folic acid and iron, and calories (for energy) during your pregnancy. If your diet is poor to begin with you'll want to make the transition to eating nutritious, well-balanced meals. Limit junk food, since it offers little more than empty calories.

But eating better doesn't mean eating more--or rather, much more. Surprisingly, you need only about 300 calories more per day over your pre-pregnancy needs (for most women, that's between 1,800 and 2,200 calories per day). Adding just 300 on top of what you normally would need to maintain your ideal weight may not match your definition of "eating for two."

You'll want to steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk or soft cheeses (such as brie or camembert), peti, and raw or undercooked meat and poultry. All are possible sources of bacteria that can harm an unborn child.

You'll be better off giving up that cocktail after work, too. Drinking during pregnancy can cause physical defects, learning disabilities, and emotional problems in children. Experts say that since there is no known safe level of alcohol consumption for pregnant women, you should give up alcohol altogether.

And you might want to skip caffeinated beverages. That may be a snap for women who are suddenly revolted by the stuff during their first trimester. But java junkies beware: Some studies suggest that drinking more than four cups of coffee a day can lead to miscarriage, low birth weight, and sudden infant death syndrome (SIDS) . A 2005 Danish study of more than 86,000 pregnant women showed that unusually high coffee consumption led to a greater risk of complications. Researchers found that compared to the women who didn’t drink coffee, the risk of fetal death doubled among women who drank eight or more cups of coffee per day. Caffeine also lurks in teas, colas, other soft drinks, cocoa, and chocolate. You can switch to decaf brews and decaf sodas instead.

Better still, replace these nutritional losers with healthful choices such as skim milk, 100 percent fruit juice, or water with a squeeze of lemon. "I drank so many diet Cokes a day it was embarrassing," says Marit Sullivan of Evanston, Illinois, of her pre-pregnancy life. "It was hard, but once I knew I was pregnant I went cold turkey."

In an ideal world--free of morning sickness or food aversions--a well-balanced diet would be all an expectant mom ever needed. But in the real world a vitamin-mineral supplement is good insurance that a pregnant woman will be able to meet her nutritional needs. Whatever you decide, you'd be wise to take a folic acid supplement before you conceive (400 mcg ) and early in your pregnancy (600 mcg --these amounts are recommended by the Institute of Medicine), since a lack of this B vitamin has been linked to neural tube birth defects such as spina bifida . Later on in your pregnancy you may need to take iron or calcium supplements to make sure you're getting enough of these key minerals.

Strict vegetarians, and women with medical conditions such as diabetes, gestational diabetes , or anemia, as well as those with a history of low-birthweight babies, should talk with their healthcare providers about supplements they might need.

Keep in mind that more is not always better: Avoid megadoses of vitamins and minerals that could be harmful to your developing baby.

In fact, dieting during pregnancy is potentially hazardous to you and your developing baby. Many weight-loss regimes are likely to leave you low on iron, folic acid, and other important vitamins and minerals. Remember, weight gain is one of the most positive signs of a healthy pregnancy. Women who eat well and gain the appropriate amount of weight are more likely to have healthy babies. So if you're eating fresh, wholesome foods and adding pounds, relax: You're supposed to be getting bigger.

In general, you should aim to put on between 25 and 35 pounds if you began the pregnancy at a desirable weight. If you're underweight to begin with, you can gain a bit more (28-40 pounds); if you're overweight at the start, your goal should be to put on a little less (15-25 pounds). If you are short (under 5-foot-2), an adolescent, or are carrying more than one child, check with your doctor about how much weight you should gain.

When you put on weight may be as important as the total tally of pounds. You should gain the least weight during the first trimester and steadily increase, with the greatest number of pounds piling on in the third trimester, when the baby is growing the most.

Even if you're not hungry, chances are your baby is, so try to eat at least every four hours. If morning (or all-day) sickness , food aversions, heartburn , or indigestion make eating a chore, you may find that eating five or six mini meals, rather than the usual hearty three square, is easier on your body. Remember, since your developing baby needs regular sustenance, you don't want to miss a meal.

You don't have to give up all your favorite goodies just because you're pregnant. But processed foods, packaged snacks, and sugar-loaded desserts shouldn't be the mainstay of your diet, either. First, think smart snacking: Try a banana smoothie rather than ice cream, or a frozen all-fruit nonfat sorbet instead of canned peaches in sugar syrup. Don't guilt-trip yourself, though, about eating a cookie once in a while. Enjoy every bite.

References

First published May 18, 1998
Last updated November 30, 2007

When you're pregnant, you're eating for two. Pay special attention to folate, a B vitamin. In the early weeks it can prevent neural tube defects, and later on it works with iron to form red blood cells. Good sources include fortified grain products, orange juice, beans, and vegetables. Get enough iron, especially in the second and third trimesters, to avoid anemia. Good sources include eggs, meat, beans, whole and fortified grains, and dark green vegetables. Also, load up on calcium, especially in the third trimester, when the baby’s bones start to harden. Dairy products, dark green vegetables, tofu, beans, nuts, and fortified orange juice are all good sources. Finally, take a prenatal vitamin supplement, but don’t rely on it to replace good nutrition. Your body absorbs nutrients more easily from food than vitamins. Other precautions: • Don't drink during pregnancy because it may cause miscarriage or permanent brain injury, including retardation, in your child. • Cut out foods with a high risk of food poisoning: sushi, undercooked meats, eggs, seafood, and soft cheeses (unless they’re made with pasteurized milk). • To avoid taking in high amounts of mercury, pay attention to what kind of fish you’re eating. Don't eat large, long-lived species, especially shark, swordfish, tilefish, and king mackerel. If you like tuna, choose chunk light (instead of albacore), and limit yourself to two 6-ounce cans per week (and only one can if you eat other types of fish that week). Your best bets are salmon, tilapia, shrimp, and other short-lived species. • Cut back on caffeine, especially in the first trimester, when miscarriage risk is highest. • Go easy on junk food like chips, cookies, and soda, and load up on healthy snacks like fruit, trail mix, crackers, peanut butter, and baby carrots. (In general, go for food with complex carbs and protein to keep you going, rather than empty calories. And remember, you only need an extra 300 calories a day during pregnancy. Calculate your calorie needs. • Finally, stay hydrated. Getting enough water will help your overworked kidneys flush out the extra toxins from your system and may actually keep swelling down.

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