Pregnancy Diet the basics of eating well

Fine-tune your diet – even if you already eat well

Almost all pregnant women need to get more protein, more of certain vitamins and minerals (such as folic acid and iron), and more calories (for energy). If there's room for improvement in your diet, eating highly nutritious meals is one of the best things you can do for your baby's health.

But eating better doesn't mean eating a lot. If you start off at a healthy weight, you don't need additional calories during the first trimester. In the second trimester, you need about 340 extra calories a day and about 450 extra calories a day in the third trimester. If you're underweight or overweight to start, you'll need more or less than this, depending on your weight gain goal .

Skip unsafe foods

Some foods can be dangerous when you're pregnant. Steer clear of these foods: 

·         Raw seafood (such as oysters or uncooked sushi)

·         Unpasteurized milk (and cheese made from unpasteurized milk) 

·         Soft cheese (such as Brie or Camembert)

·         Mexican cheese (like queso blanco and panela)

·         Pâté

·         Raw or undercooked meat and poultry

All of these are possible sources of bacteria that can be harmful to an unborn child.

Say no to alcohol 

You'll need to give up cocktails, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy.

Limit caffeine

Caffeine is another consideration. Aim to get less than 200 milligrams (mg) per day (about 12 ounces of coffee). Some studies suggest a link between higher amounts of caffeine and miscarriage or lower birth weight, but this hasn't been confirmed. Just in case, stick to decaffeinated tea and sodas, or choose healthier drinks, such as skim milk, 100 percent fruit juice, or water with a squeeze of lemon.

Go easy on fish

Nearly all fish contain traces of methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The U.S. Food and Drug Administration recommends limiting your consumption of fish to 12 ounces a week, which is the equivalent of about two servings.

Take a prenatal vitamin

Even without morning sickness or food aversions, it's difficult to meet your nutritional needs with just a well-balanced diet. A prenatal vitamin-mineral supplement helps you get the nutrients you and your baby need to thrive.

Make sure the prenatal vitamin you choose contains folic acid. (You need 400 mcg daily before you become pregnant and in early pregnancy. Some groups, such as the U.S. National Institutes of Health, suggest boosting your intake to at least 600 mcg once you're pregnant.) Not getting enough folic acid has been linked to neural tube birth defects (NTDs), such as spina bifida.

Ask your healthcare provider if you need to take other supplements

Choline is another important nutrient that researchers now believe may help prevent NTDs. You need 450 mg of choline a day during pregnancy. Most prenatal vitamins don't contain it, so you'll have to get it from food or ask your healthcare provider about taking a choline supplement.

Later in your pregnancy your provider may suggest that you take iron or calcium supplements to make sure you're getting enough of these key minerals. Some experts also recommend taking a vitamin D supplement throughout pregnancy.

If you're a strict vegetarian, have a medical condition such as diabetes, gestational diabetes or anemia, or have previously delivered a low-birth-weight baby, talk with your healthcare provider about other supplements you might need. A registered dietitian can also help with diet specifics.

If you have trouble swallowing your vitamins or keeping them down, search for a chewable supplement or one in a powdered form that you can mix with water. And keep in mind that more isn't always better: Don't take mega doses of any vitamin, mineral, or herbal supplement without medical supervision – they could harm your developing baby.

Don't diet while you're pregnant

Dieting during pregnancy could be harmful to you and your baby. Many eating plans designed for weight loss would leave you low not only on calories, but also on iron, folic acid, and other important vitamins and minerals.

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. If you're eating wholesome foods and slowly adding pounds, you can rest assured things are most likely on track.

Keep in mind that when you put on your pregnancy weight may be as important as how much you gain. Healthcare providers recommend that you gain the least weight during the first trimester – roughly 1 to 5 pounds – and then gain roughly a pound a week in the second and third trimesters. (Talk with your provider if you're carrying twins or if you're underweight  or overweight at the start of pregnancy – your recommended rate of weight gain might be different.)

Eat small meals frequently

It's fine to get creative with your eating schedule during pregnancy. If nausea , food aversiok6ns, heartburn , or indigestion make eating full-size meals uncomfortable, try eating small, frequent meals throughout the day. As your pregnancy progresses and your baby increasingly crowds your stomach and other digestive organs, you'll have less space in your body for big meals anyway.

If you're most hungry when it's not typically time to eat, go ahead and have your meal when the feeling strikes. Eating in a pattern that works for you will help you meet your nutritional needs during pregnancy.

(Snacks in between meals are fine, but make healthy choices as often as you can – junk food offers little more than empty calories.)

Treat yourself to something sweet on occasion

Avoid making processed foods, packaged snacks, and sugary desserts the mainstay of your diet, but you don't have to give up all your favorite goodies just because you're pregnant. Try smart and tasty alternatives such as a banana smoothie, frozen all-fruit nonfat sorbet, or trail mix.

And don't beat yourself up if you cave in to temptation now and again. The occasional cookie or piece of cake won't do any harm.