7 Golden Rules for eating well during pregnancy

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 your diet is poor to begin with, making the transition to eating nutritious meals is one of the best things you can do for your baby's health.

How to make 3 perfect pregnancy meals

Learn how to make three yummy and nutritious meals just right for a pregnant woman and developing baby.

But eating better doesn't mean eating more ­­– or rather, not much more. If you start off at a healthy weight, you need no extra calories during the first trimester, about 300 extra calories a day in the second trimester, and about 450 extra calories a day in the third trimester. If you're overweightor underweight, you'll need more or less than this, depending on yourweight gain goal.

·         It's easier than you think to get those extra calories: Find out the best ways to eat for two.

Skip sushi, alcohol, and soft cheeses, to name a few

Steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk and cheese made from unpasteurized milk soft cheeses, such as Brie or Camembert, and Mexican cheeses like queso blanco and panela), pâté, and raw and undercooked meat and poultry. All are possible sources of bacteria that can harm an unborn child.

·         Learn more about how to avoid listeriosis, a food-borne illness that's particularly dangerous during pregnancy.

Nearly all fish contain traces of methylmercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The FDA recommends limiting your consumption of fish to about 12 ounces a week, the equivalent of about two servings.

·         Read more about eating fish during pregnancy and find answers to all your food safety questions.

You'll need to give up that cocktail after work, 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.

·         For nonalcoholic alternatives, see our list of the best virgin drinks.

Consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. If you're still craving it, cut back very gradually to avoid side effects such as headaches.

 

Foods to avoid during pregnancy

11 foods and beverages that experts recommend avoiding during pregnancy.

Some studies suggest that women who consume 200 or more milligrams (mg) of caffeine per day (about one 12-ounce cup) are twice as likely to miscarry as women who consume no caffeine. Large amounts of caffeine have also been linked to slightly lower birth weight and even stillbirth.

In addition to coffee, caffeine is found in teas, colas, other soft drinks, cocoa, and chocolate. Switch to decaffeinated brews and sodas instead.

Better still, replace these nutritional losers with healthier choices such as skim milk, 100 percent fruit juice, or water with a squeeze of lemon. A mug of flavored steamed milk can stand in for your morning latte.

·         Read our complete article on caffeine during pregnancy, which includes a list of how much caffeine you'll find in common beverages.

Start taking a prenatal vitamin-mineral supplement

In an ideal world – free of morning sickness and food aversions – a well-balanced diet would be all an expectant mom needed to meet her nutritional needs. But in the real world, a vitamin-mineral supplement helps ensure that you'll get the nutrients you need.

Make sure the vitamin you choose contains folic acid. (You need 400 mcg before you become pregnant and in early pregnancy, and then at least 600 mcg.) A lack of this B vitamin has been linked to neural tube birth defects (NTDs) such as spina bifida.

Another important nutrient that researchers now believe may help prevent NTDs is choline. You need 450 mg of choline a day during pregnancy, and most prenatal vitamins don't contain it, so you'll have to get it from food.

Later in your pregnancy you may need to take iron or calciumsupplements to make sure you're getting enough of these key minerals. Many experts also recommend taking a vitamin D supplement throughout pregnancy.

Inside pregnancy: Weeks 15 to 20

A 3D animated look at a baby in the second trimester of pregnancy.

Strict vegetarians and women with medical conditions such as diabetes,gestational diabetes, or anemia, as well as those who've previously delivered low-birth-weight babies, should talk with their healthcare provider about supplements they 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. Keep in mind, too, that more isn't always better: Don't take megadoses of any vitamin or mineral or any individual vitamin or herbal supplements without medical supervision – they could be harmful to your developing baby.

·         See our chart of nutrients you need to help your baby grow.