What you eat and drink while you are pregnant provides all the nutrients for your growing baby. Because of this it is important to eat a balanced diet throughout your entire pregnancy -- and even before your pregnancy begins, if possible. Pregnancy isn't a time when you can eat strictly junk food. You need healthy and nutrient-dense foods instead of foods that contain empty calories.
Components
When choosing the foods for a balanced pregnancy diet, you must eat from all of the basic food groups. Generally, a pregnant woman needs 2 1/2 cups of vegetables daily, 1 1/2 to 2 cups of fruit, 6 oz. of grains, 5 to 5 1/2 oz. of protein and 3 cups of milk or milk products, notes the March of Dimes. Eating from these food groups helps you to take in iron, calcium, folate and vitamins, including B12, B6, D, C and A.
Weight Gain
During pregnancy, you'll need to eat about 300 calories more than a woman who's not pregnant. If you eat any more additional calories, there's a chance that you will gain too much weight during your pregnancy. The American Congress of Obstetricians and Gynecologists notes that the amount of weight you need to gain during your pregnancy depends on your pre-pregnancy weight. A woman in the normal weight range for her height should gain 25 to 35 pounds. A woman who is underweight should gain 28 to 40 pounds. Women who are considered overweight should gain 15 to 25 pounds, while an obese woman should gain 11 to 20 pounds.
Supplements
Taking prenatal supplements, such as prenatal vitamins, is a way to ensure that you get all of the nutrients necessary during your pregnancy. Prenatal supplements, however, are not a suitable alternative to eating a balanced diet. Instead, prenatal supplements should be taken in addition to eating a healthy, balanced diet. The American Pregnancy Association recommends taking one multivitamin daily instead of taking multiple individual vitamins each day. Prenatal vitamins are available over-the-counter or with a prescription.
Warnings
Certain types of foods should be avoided during pregnancy. Fish varieties that are high in mercury, such as shark or swordfish, must be avoided. Some types of seafood, such as tuna, salmon, cod and shrimp, should be limited to 6 to 12 oz. weekly. Undercooked meats and unpasteurized fruit juices and milk should also be avoided, as should alcohol and herbal teas. Caffeine should also be limited to no more than 200 mg per day, which is approximately a 12 oz. cup of coffee, notes MayoClinic.com.
Considerations
Throughout pregnancy, gastrointestinal complications, such as heartburn, indigestion and morning sickness, may make it difficult to eat a healthy balanced diet. Eating small amounts of food throughout the day can help to increase your chance of getting all of your food groups in every day. If you are still having trouble eating all the servings of each food group that you need daily, contact a health care professional to find out if any medications or treatments are available to help combat your specific problem.
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