Diet

• Go to http://www.mypyramid.gov/mypyramidmoms/pyramidmoms_plan.aspx and fill in the blanks as instructed.  This site will tell you for your body weight, height, age, and lifestyle exactly how much of each food group (grains, vegetables, fruits, meat & beans, and milk) you need during each trimester.  Make sure to also click on the food groups and the tips for more information including lists of foods that are good to eat during pregnancy and how to make better food choices.
• In your 2nd and 3rd trimesters, eat 300 – 400 more calories.
• Protein and calcium are still extremely important during this time.
• Fresh fruits and vegetables are better than canned.  If buying canned vegetables, watch for too much sodium.  Try to buy those cans which are lower in sodium or have no salt added.  For fruits, look for "no sugar added" or "in its own juice."
• Eating a variety of foods from each of the main food groups will give you the best nutrition, because you will be able to meet all your food requirements including important vitamins and minerals.
• Poor nutrition during pregnancy can lead to the child having a higher risk of chronic diseases later in life such as heart disease, high cholesterol, diabetes, etc.
• No smoking – smoking can lead to premature birth and other health problems for the baby.
• No alcohol – alcohol can lead to fetal alcohol syndrome.
• No illegal drugs.
• Drink lots of fluids especially water.  Drink at least 8 – 10 (8 oz.) glasses of water each day.  Many premature births and miscarriages happen when you do not drink enough fluids and become dehydrated.
• Calcium is extremely important during pregnancy for both the mother and baby.  If possible, drink milk or eat other dairy products every day.
• Limit fruit juices.  When buying fruit juices, look for "all natural", "no sugar added", or "100% fruit juice" products.
• Limit caffeine.
• Make sure to properly wash all fruits and vegetables.
• Keep raw and cooked meat away from each other to avoid contamination.
• Choose lean meats like turkey and chicken.
• Try for optimal nutrition during pregnancy, not perfect, because there is no perfect womb.

• http://health.state.tn.us/WIC/women_brochures.htm
• http://health.state.tn.us/WIC/PDFs/Women/Relief_For_Commom_Pregnancy_Discomforts.pdf
• http://health.state.tn.us/WIC/PDFs/FruitsandVeggiesEnglish.pdf
• http://kidshealth.org/parent/nutrition_fit/nutrition/eating_pregnancy.html
• http://www.mypyramid.gov/mypyramidmoms/pyramidmoms_plan.aspx
• http://www.nal.usda.gov/wicworks/Topics/MyPyramid_Resources.html
• http://www.anatomicaltravel.com/CB_site/Conception_to_birth3.htm
• http://www.nal.usda.gov/fnic/pubs/bibs/topics/pregnancy/pregcon.pdf
• http://www.cdc.gov/ncbddd/pregnancy_gateway/before.htm
• http://www.healthierus.gov/nutrition.html
• http://www.obfocus.com/nutrition/RDApregnancy.htm
• http://www.obfocus.com/nutrition/RDAlactation.htm
• http://www.cdc.gov/ncbddd/pregnancy_gateway/default.htm
• http://www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html
• http://www.cfsan.fda.gov/~dms/wh-folic.html
• http://healthlink.mcw.edu/article/960321372.html
• http://www.womenshealth.gov/faq/prenatal.htm
• http://www.nlm.nih.gov/medlineplus/prematurebabies.html#cat10
• http://www.cdc.gov/nchs/fastats/birthwt.htm
• http://www.nlm.nih.gov/medlineplus/ency/article/001562.htm
• http://www.marchofdimes.com/pnhec/159_823.asp
• http://health.state.tn.us/WIC/PDFs/Women/Drugs_Alcohol_Tobacco-Drogas_Alcohol_Tabaco.pdf
• http://www3.doh.wa.gov/here/materials/PDFs/15_9Months_E07H.pdf
• http://health.state.tn.us/WIC/PDFs/Women/Food_Healthy_Mother_Baby.pdf
• http://health.state.tn.us/WIC/PDFs/Women/Healthy%20Weigh%2002-07_1.pdf
• http://health.state.tn.us/WIC/PDFs/Women/Shop_and_Save.pdf
• http://health.state.tn.us/WIC/PDFs/Women/Your%20Guide%20to%20Healthy%20Eating%20and%20Physical%20Activity%20Eng-Span.pdf
• Nathanielsz, Peter. The Prenatal Prescription. Harper Collins Publishers. New York, NY: 2001.