During pregnancy women need more of certain foods and less of others. Foods packed with vitamins and minerals help pregnant women sustain the nutrients they need, while foods containing empty calories should be avoided, according to the website MyPyramid.gov. A prenatal supplement can help women meet their needs, but doesn't make up for an unhealthy diet.
Function
Following a balanced diet during pregnancy provides both mother and baby with the nutrients they need to stay healthy. The baby needs certain nutrients to develop properly, and will take these from the mother's stores if she doesn't get enough of them in her daily diet, leaving the mother deprived of some of the nutrients she needs for optimal health.
Amount to Eat
Pregnant women need approximately 300 extra calories per day over their prepregnancy requirements. When possible, pregnant women should eat about 6 oz. of grains, 2 1/2 cups of vegetables, 1 1/2 to 2 cups of fruit, 3 cups of dairy and 5 to 5 1/2 oz. of protein per day, according to the March of Dimes. They should also take a prenatal supplement containing folic acid each day.
Foods to Avoid
Some foods may be dangerous during pregnancy, and should not be a part of a pregnancy diet. Foods to avoid include alcohol, caffeine, unpasteurized dairy products or juices, fish likely to have higher levels of mercury, processed meats and fish, or raw or undercooked eggs. Fish likely to be contaminated with mercury include tilefish, swordfish, shark and king mackerel, according to the March of Dimes.
Considerations
Although most women need an extra 300 to 500 calories per day during pregnancy, women who are overweight before pregnancy may need fewer, and underweight women or those carrying multiples may need more calories. Pregnant women should check with their doctors about how to create a diet for their needs.
Expert Insight
Some nutrients rank high in importance for pregnant women. These include iron, vitamin C, folic acid, calcium, vitamin A, vitamin D, and vitamins B6 and B12. Limit fat to less than 30 percent of calories, and keep salt to a minimum, according to Kids Health. Green leafy and yellow vegetables and fruits provide lots of essential nutrients, as do whole grains and legumes, and the fiber they contain can help minimize constipation, according to What to Expect.
