Once you get pregnant, you can eat pretty much what you eat at any other time of your life, but with an emphasis on nutrition that helps your baby grow without taking nutrients away from you. Very few foods are limited for serious health concerns when you're pregnant, but many should be limited to keep weight gain under control and to supply the best nutrition within your calorie limit.
Caloric Amounts
Despite the old "eating for two" adage, you need only an extra 300 calories a day in the first three months of pregnancy, What to Expect says. During the middle three months, increase the amount to 350 calories a day, and in the last three months, indulge in an extra 500 calories a day.
Essentials
Protein helps human cells grow and develop, so make adequate protein intake during pregnancy a top priority. You need 71 g of protein a day, the Mayo Clinic suggests, consumed from sources like lean meat, poultry, fish and cottage cheese. A 3 oz. serving of poultry, for example, contains about 27 g of protein, while a cup of cottage cheese supplies 28 g. If you're a vegan, use grains and legumes high in protein along with soy sources, What to Expect recommends. Many protein sources such as meat, poultry and fish also supply iron, essential for carrying oxygen to you and the baby. Iron needs double during pregnancy. Iron-fortified cereals, nuts and dried fruits also help supply iron.
Calcium builds strong bones and teeth, for you and baby both. You need 1,000 mg a day, consumed in milk and milk-based products such as yogurt and cheese, salmon, spinach and enriched grains. In addition to taking supplements, folic acid, which decreases neural tube defects, is available in leafy green vegetables and fortified cereals.
Recommendations
Follow the March of Dimes guidelines for healthy eating in pregnancy. This includes 5 to 6 oz. of protein per day, 3 cups of milk or milk products, 1.5 to 2 cups of fruit, 2.5 cups of vegetables and 6 oz. of grain each day. Take a prenatal vitamin daily to fill any gaps in your nutrition.
Restrictions
Certain foods should be restricted or not eaten at all during pregnancy, due to the possibility of contamination with unhealthy chemicals or bacteria. The Dairy Council of California recommends avoiding raw fish, particularly shellfish, undercooked meat and poultry, raw eggs, unpasteurized cheeses and raw sprouts. Fish fall into a complicated category. Contamination with mercury and other chemicals causes concern during pregnancy as well as at any other time. Avoid king mackerel, shark, swordfish and tile fish completely. Eat no more than 6 oz. of canned or fresh albacore tuna in a week and limit shellfish, light tuna, farm-raised fish and store-bought freshwater fish to no more than 12 oz. per week, What to Expect states. Wild salmon has fewer contaminants than farm-raised salmon, contrary to what you might expect.
Considerations
Many pregnant women gain too much weight during pregnancy. A healthy diet will naturally limit weight gain to a reasonable level while providing your baby with the best nutrition available. Tasty, packaged foods and snacks supply few nutrients and lot of calories; avoid them when you're pregnant.
