A healthy diet during pregnancy contains much the same balance of vitamins, minerals, and nutrients as a healthy diet in general. If you already have healthy eating habits, it will be easy to make slight adjustments to ensure a healthy pregnancy.

Calories

Most experts recommend that pregnant women consume an additional 300 calories over their normal intake requirements. Avoid dieting and the urge to binge eat during pregnancy. The key is moderation.

Complex Carbohydrates

Whenever possible, eat complex carbohydrates (like whole-grain breads and pastas, vegetables, beans, and legumes) rather than their nutritionally deficient cousins, the simple carbohydrates (white bread, cookies, pretzels and chips, and sugar and sweeteners).

Protein

Eat four servings of protein daily (60 to 75 grams daily). If your pregnancy is a high-risk one, your doctor may recommend more. It is easy to add more protein to your diet. For example, a serving of protein is provided by all of the following:

Vegetables

Vegetables provide many nutrients: calories, vitamins and minerals, antioxidants, phytochemicals, and fiber. Eat three or more servings daily of green and yellow vegetables, which contain significant amounts of Vitamin A, beta-carotene, fiber, Vitamin E, riboflavin,folic acid, Vitamin B6, calcium, and trace minerals. Four additional servings per day should come from fruits and other (non-green/yellow) vegetables. These provide fiber, vitamins, potassium, and magnesium.

Grains and Legumes

Whole grains and legumes (dried peas and beans) should comprise nine or more servings a day; they provide B vitamins and trace minerals (zinc selenium, magnesium). Grains and legumes are full of nutrients, especially the B vitamins (including B1, B2, and niacin) your growing baby needs for the development of just about every part of the body. These foods supply energy for your baby’s development and help build the placenta, among other tissues, in your body.

Eat whole grains during pregnancy. Refined grains-white bread and instant white rice-have fewer vitamins and fiber. Whole grains, such as whole wheat, oats, barley, corn, rice, and soy, are packed with nutrients.

Size of One Serving of Whole Grains and Legumes

• 1 slice of whole-wheat, French, or sourdough bread
• 1/2 whole-wheat or plain bagel or English muffin
• 1/2 cup cooked wheat, oatmeal, or barley cereal
• 1/2 cup cooked brown rice
• 1/2 cup ready-to-eat whole grain cereal
• 1/2 whole-wheat pita pocket (6 inches across)
• 1 rice cake
• 1/2 cup cooked whole-wheat noodles or pasta
• 1/2 cup kidney, garbanzo, or black beans
• 3/4 cup soybeans or lentils
• 1 corn or whole-wheat tortilla
• 3 tablespoons wheat germ

Fiber

Try to eat 20 to 35 grams of fiber a day to help prevent constipation and hemorrhoids. Be sure to eat whole grains. Products labeled refined or enriched aren’t as beneficial to you or your baby.

Iron

Iron-rich foods should be consumed daily. Since many women don’t get enough iron in their diet, iron is an important part of prenatal supplements. Iron is often poorly absorbed from foods, which is why it is difficult for many people to reach the proper requirement. For example, while many vegetables have a significant iron content, only 3 to 8% of the iron in these foods is absorbed, as compared to 20% of the iron in meat and fish. This means you may need to consume more than you would think from just looking at iron content.

Fat

High-fat foods should be limited to four servings daily (no more than 30% of total calories from fat). However, eliminating all fat is dangerous; essential fatty acids are important, including omega-3-fatty acids.

Salt

Salty foods should be consumed in moderation.

Fluids

Fluids are an important part of a healthy diet. At least 64 ounces (eight glasses) should be consumed per day, and more is better, preferably 80 ounces; don’t count caffeinated drinks, which act as diuretics. Water also reduces your chance of constipation and the subsequent hemorrhoids that can develop from straining during defecation. The increased flow of urine also reduces your risk of developing a urinary tract infection, which can be dangerous for you and your baby.