A diet during pregnancy should provide energy and nutrients for the mother's normal metabolism and the extra nutrition needed to meet the demands of pregnancy and the baby's proper development. Experts say that an additional 300 calories per day from whole foods will sustain a healthy pregnancy, according to the New York Times.
Whole Grains
Experts from the March of Dimes recommend eating six to 11 servings of whole grains during pregnancy, according to The New York Times. The following are examples of a single serving of a whole grain foods: a single slice of bread, a half cup of rice, a half cup of pasta and one cup of cold cereal.
Dairy
Pregnant women should be sure to include in their diet three to four servings of dairy products per day. Examples of a single serving of dairy items include: one cup of milk, one cup of yogurt and two small cubes of cheese, according The New York Times.
Protein
Protein is essential for building a baby's muscles and blood. Pregnant women should include in their diet three to four servings of protein per day. Examples of a single serving of protein include: 2 oz of cooked meat, 2 oz of fish, a half cup of cooked beans and 2 tbs of peanut butter. Including fish that contains omega fatty acids in a pregnancy diet is very beneficial to the baby's brain development, according to Parents.com.
Fruits and Vegetables
A pregnant woman should eat three to five servings of fruits and vegetables per day for proper digestion, to acquire the vitamins and minerals necessary for the baby's development and the extra nutrients needed to support the demands of pregnancy, according to The New York Times. Examples of single servings of fruits and vegetables include: a half cup of cooked or chopped vegetables, one cup salad greens, 6 oz of vegetable juice, one apple, one banana and one orange.
Warning
Pregnant women should avoid certain foods because they could be harmful to the unborn baby. Avoid soft, mould-ripened cheese, such as Camembert, Brie and blue-veined cheeses, because they can contain listeria, a bacteria that could cause miscarriage, stillbirth or severe illness in a newborn baby. Hot dogs and deli meats, unless cooked until steaming hot, can also contain the bacteria. Pregnant women should avoid raw fish and shellfish, because they could contain a parasite called Toxoplasma that can cause blindness and brain damage in the unborn baby. Mercury levels can be high in swordfish, shark, king mackerel and albacore tuna, and should be avoided. Cook eggs until the white and yolk are firm to avoid salmonella poisoning. Pregnant women should avoid drinking alcohol that can cause fetal brain damage. Some experts say that an occasional alcoholic beverage is safe, but no studies have established a safe amount, according to The New York Times.
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