During pregnancy, it’s vital to ensure your diet provides enough energy and nutrients for your baby to develop and for your body to cope with the changes taking place.

A nourishing diet is more important than ever when you’re pregnant. Thinking about what you eat will help you have a healthy pregnancy and a healthy baby.

What you should eat

You’ll need approximately 300 extra calories a day, especially later in the pregnancy, when your baby starts growing quickly. Be sure to choose healthy, well-balanced foods. Aim for at least 6 ounces of whole-grain breads or cereals, 2 cups of vegetables, 1.5 cups of fruit, 3 cups of milk or dairy products, 5 ounces of protein (from lean meats, chicken, fish, egg whites, or plant sources like tofu), and 8 glasses of water every day. Water helps prevent dehydration, constipation, hemorrhoids, urinary tract infections and excessive swelling.

Other important parts of a healthy pregnancy diet include the items listed below. Your doctor can tell you how much of the following you need each day:
● Folic acid (also called folate) helps prevent serious birth defects.
● Calcium helps your baby develop strong bones and teeth.
● Iron is necessary for making blood for you and your baby.
● Fiber helps relieve constipation, a common problem during pregnancy.

What you should avoid

Everything you put into your body can affect your baby. Certain foods, drinks and substances can harm your baby and increase your risk for health problems:
● Alcohol can slow your baby’s growth and cause birth defects.
● Caffeine increases your baby’s heart rate and breathing, and is linked to low birth weight. High amounts of caffeine may also increase your risk for miscarriage.
● Mercury is found in most fish and shellfish. In high amounts, it can harm your baby’s nervous system.
● Tobacco is harmful to your health and is linked to low birth weight, premature birth, stillbirth, sudden infant death syndrome (SIDS), asthma and other respiratory conditions in babies.
● Illegal drugs increase the risk for premature birth, poor growth, birth defects, and behavior and learning problems in your baby.

Be on the safe side

During pregnancy, illnesses such as listeriosis and toxoplasmosis can cause birth defects and increase the risk for miscarriage. To avoid these illnesses, do not eat the following foods:
● Soft, unpasteurized cheeses such as feta, goat cheese, brie and blue cheese.
● Unpasteurized milk and juices.
● Raw or undercooked meats, fish or shellfish.
● Raw eggs or foods that contain raw eggs, such as raw cookie dough and Caesar dressing.
● Processed meats such as hot dogs and lunch meats.

Health Tips

Although fish and shellfish offer nutrients that are an important part of a healthy diet, some types of fish contain higher levels of mercury. Be sure to avoid the following fish during pregnancy: swordfish, shark, tilefish (also called golden or white snapper) and king mackerel. The U.S. Food and Drug Administration (FDA) also recommends that pregnant women not eat more than one 6-ounce serving of canned albacore (white) tuna or tuna steaks per week. Two servings a week of other fish is probably fine.

What about vitamins and supplements?

Ask your doctor if you need to take supplements to ensure that you and your baby are receiving adequate nutrition. Most doctors will recommend a vitamin supplement containing iron and folic acid, even if you have a healthy diet. Tell your doctor if you are on a vegan diet. It may be harder for you to get all the nutrients you need.

Your Doctor Needs to Know

Certain medicines and supplements can be harmful to your baby. Be sure to tell your doctor if you take any dietary or herbal supplements, prescription medicines or over-the-counter medicines.