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If you were at a normal weight before becoming pregnant, here's what you will need:

First trimester: You actually won't likely need any additional calories during your first trimester. Instead, you should focus on choosing nutritious foods that keep your energy up while supporting your baby's development.

Second trimester: Up your daily calorie intake by 300 to 350 calories per day — that's the equivalent of, say, two glasses of skim milk and a bowl of oatmeal (not the all-you-can-eat sundae bar you were envisioning).

Third trimester: You'll need about an extra 500 calories per day.

If you're carrying multiples: Add an additional 300 calories per day for each baby.

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Mothers who eat an unhealthy diet during pregnancy may be putting their children at risk of developing long term, irreversible health issues including obesity, raised levels of cholesterol and blood sugar, according to new research

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Mothers who eat an unhealthy diet during pregnancy may be putting their children at risk of developing long term, irreversible health issues including obesity, raised levels of cholesterol and blood sugar, according to new research

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Don't eat raw fish or raw shellfish, such as oysters, when you're pregnant, as it may cause food poisoning.

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There are some foods to avoid or take care with when you're pregnant as they might make you ill or harm your baby. 

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There are some foods to avoid or take care with when you're pregnant as they might make you ill or harm your baby. 

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Healthy Pregnancy Diet | Health Tips Videos

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7 Healthy Foods For Pregnant Women ► Healthy Pregnancy Meals

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This Video is about what to eat during pregnancy and it drives you to a balanced diet.Every pregnant women ask, what are the food i must eat while pregnant and what are the healthy diet for a pregnant women.

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A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow

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You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.

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Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid.

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Dieting During Your Pregnancy

What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.

Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on.

The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Healthy eating during pregnancy is critical to your baby's growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.

Typically, you will need to consume an extra 300 calories a day.

Food Groups

It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.

Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.

In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.

Breads and Grains: The body's main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.

Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of breads/grains daily.

Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.

The U.S. RDA recommends about 27 mg per day. Lean beef, chicken, lamb, liver, turkey, and veal are good options. Fish and some other seafood can be a good nutritional choice for pregnancy, within guidelines. Fish that contain high levels of mercury should be avoided. ( Read more about Fish and Mercury Levels). You should consume at least 3 servings of protein daily.

Dairy Products: At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).

Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy products daily.

A Complement to Nutrition

Prenatal Vitamins: Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gaps-just in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.

Consult your healthcare provider about which supplement is best for you.

REMEMBER - a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.

Sample Daily Menu

The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby's nutritional needs are met.

Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk

Snack: 1 cup yogurt, grapes

Lunch: Turkey (if deli meat, do not eat cold - heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk

Snack: Raw veggies and low-calorie dip

Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk

Snack: fresh fruit or low-fat frozen yogurt

Last Updated: 07/2015
Compiled using information from the following sources:
Mayo Clinic Pregnancy and nutrition: Healthy-eating basics. - http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20046955

WebMD.com, "Eating Right When Pregnant"- http://www.webmd.com/baby/guide/eating-right-when-pregnant

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Diet During Pregnancy: Healthy Eating While Pregnant

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What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.

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8 Foods to Avoid During Pregnancy - Pregnancy Diet Plan

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Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.

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Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.