There is a saying that "you are what you eat." This also applies to your child if you are pregnant. If you drink coffee it can increase your babies heart beat as well as yours. If you eat junk food exclusively you may not feel well and this too can be bad for your baby. In this section we want you to realize that if you eat healthy foods in sensible portions then you baby benefits as much as you do.

Pregnancy, Health and Nutrition

The food you eat every day, even before you are pregnant, is important for your health but once you become pregnant it is even more important to eat in a healthy fashion. When you read that you should eat well during pregnancy, that does not mean that you should simply increase how much you eat. It means you need to eat the right kinds of food, the right kinds and amounts of protein, fat and carbohydrates, the the right vitamins and minerals, and plenty of plain water.

When you are pregnant is not the time to go on a weight-loss diet or a time to restrict your food intake. Low-calorie diets can break down the stored fat you and your baby need and it can lead to the production of substances in your body which can be harmful to your baby.

According to the American Dietetic Association (ADA), a pregnant woman generally should eat a total of 2,500 to about 2,700 calories every day, only 300 calories a day more than the woman did before she was pregnant. The labels on the food products you buy can tell you what kinds of nutrients are in the foods you eat. Here are some of the most common nutrients you need and the foods that contain them:

Nutrient	Needed for	Best sources
Protein	cell growth and blood production	lean meat, fish, poultry, egg whites, beans, peanut butter, tofu
Carbohydrates	daily energy production	breads, cereals, rice, potatoes, pasta, fruits, vegetables
Calcium	strong bones and teeth, muscle contraction, nerve function	milk, cheese, yogurt, sardines or salmon with bones, spinach
Iron	red blood cell production (needed to prevent anemia)	lean red meat, spinach, iron-fortified whole-grain breads and cereals
Vitamin A	healthy skin, good eyesight, growing bones	carrots, dark leafy greens, sweet potatoes
Vitamin C	healthy gums, teeth, and bones; assistance with iron absorption	citrus fruit, broccoli, tomatoes, fortified fruit juices
Vitamin B6	red blood cell formation; effective use of protein, fat, and carbohydrates	pork, ham, whole-grain cereals, bananas
Vitamin B12	formation of red blood cells, maintaining nervous system health	meat, fish, poultry, milk (Note: vegetarians who don't eat dairy products need supplemental B12)
Vitamin D	healthy bones and teeth; aids absorption of calcium	fortified milk, dairy products, cereals, and breads
Folic acid	blood and protein production, effective enzyme function	green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts
Fat	body energy stores	meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake)

More important than how much you eat is what you eat. To get enough nutrients, you should take a multivitamin or prenatal vitamin. Folic acid, a B vitamin, can be especially important as it helps prevent birth defects of the brain and spinal cord. Folic acid is so important that most health care providers suggest a pregnant woman take folic acid supplements before and throughout pregnancy. You also can get folic acid from fortified breakfast cereals, dried beans, black beans, lentils, leafy green vegetables, peanuts, broccoli, asparagus, and orange juice. However, since it is very hard to get enough folic acid through food alone, the March of Dimes encourages women to take a multivitamin containing folic acid every day.

Calcium is another important nutrient since your baby's calcium demands are high. Dairy products including milk, yogurt, or cheese are very good sources of calcium. Eating green leafy vegetables and calcium-fortified foods like orange juice and breakfast cereal can also provide calcium. The prenatal vitamin your health care provider suggests will probably contain extra calcium and folic acid to help you meet the demands of the baby.

Iron is also important and a pregnant woman needs approximately twice the iron of a non-pregnant woman. The Centers for Disease Control and Prevention recommends that, as soon as possible, a pregnant women start taking an iron supplement (30 mg/day) or a multivitamin with iron. Natural sources of iron include lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals.

As mentioned above, don't forget to drink lots and lots of water. Water plays a key role in pregnancy. It carries the nutrients from the food you eat to your baby and it helps prevent constipation, hemorrhoids, excessive swelling, urinary tract and bladder infections.It is suggested that a pregnant woman drink at least six 8-ounce glasses of water every day with an additional glass of water for each hour of activity that they may engage in.

Many women think they can get the water they need by drinking coffee, soft drinks, and tea. However, these contain caffeine and can actually reduce the amount of fluid in your body. So caffeinated drinks do not count towards the total amount of water you need every day. Juice can be an good source of water but juice has a lot of calories that can add unnecessary weight. Overall, there is no substitute for clean, plain, water.

Avoiding harmful foods during pregnancy is as important as eating healthy ones. Below are several "foods" you should avoid.

First, let's consider alcohol. There is no safe time during pregnancy for you to drink alcohol. There is also no known safe amount of alcohol consumption during pregnancy. When you drink, your baby drinks. Alcohol can slow down the baby's growth, affect the baby's brain, and cause birth defects. For more information on the affects of alcohol please visit alcohol consumption during pregnancy.

Caffeine consumption during pregnancy is more controversial. Caffeine is a stimulant found in many sodas, coffee, tea, chocolate, cocoa, and some over-the-counter and prescription drugs. Large quantities of caffeine can cause irritability, nervousness, insomnia and low birth-weight babies. As mentioned earlier, caffeine is also a diuretic and can actually deplete your baby of needed water. Many health care providers believe that one or two 6- to 8-ounce cups per day of coffee, tea, or soda with caffeine will not harm your baby, while other studies suggest that modest caffeine intake of less than two average cups of coffee per day presents a slight risk to the embryo or fetus. Overall, it is probably best to avoid caffeine if you can.

During pregnancy it is important to avoid food-borne illnesses which can be found in the following foods. You should check with your health care provider but may want to avoid:

soft, non-pasteurized cheeses (often advertised as "fresh") such as feta, goat, brie, camembert, and blue cheese
non-pasteurized milk, juices, and apple cider
raw eggs or foods containing raw eggs, including mousse and tiramisu
raw or undercooked meats, fish, or shellfish
processed meats such as hot dogs and deli meats (these should be well-cooked)
fish that are high in mercury, including shark, swordfish, king mackerel, or tilefish

The websites What to Eat While Pregnant and will help answer some of your concerns about nutrition and diet during pregnancy. Other helpful website information on eating, nutrition and diet include Eating and Nutrition During Pregnancy, and staying healthy pregnancy and pregnancy for vegetarians.

Nutrition, Herbs, and Pregnancy

Natural herbs are being used by an ever increasing number women. During pregnancy, the herbs you use need to be carefully evaluated. You should discuss with your health car provider the herbs you want to use since many have been shown to be very helpful herbs while other herbs can be a risk for your baby. Remember, never try to self-dose or self-diagnose with any medications, including herbs. The herbs that are considered safe to use during pregnancy are often food or tonic herbs. These often will be found in either tablet form, tea, or infusion form. The following herbs have been rated likely safe or possibly safe for use during pregnancy:

Red Raspberry Leaf is believed by many to help tone the uterus, increase milk production, decrease nausea, and ease labor pains.
Peppermint Leaf may help in relieving nausea/ morning sickness and flatulence.
Lemon Balm can helps relieve irritability, insomnia, and anxiety.
Ginger root is used to help relieve nausea and vomiting.
Slippery Elm Bark has been used to relieve nausea, heartburn and vaginal irritations.
Oats & Oat Straw may help restlessness and irritated skin.

Depending on the source, one list will include an herb as safe to consume during pregnancy, whereas another source may list the same herb as unsafe. For example, rosemary is considered likely safe when used orally in amounts typically found in foods. But in pregnancy, rosemary is considered possibly unsafe when used orally in medicinal amounts. Rosemary sprinkled in your salad or on pasta is not a risk to you and your baby but if you were to use rosemary in a large dose, like that used in medicinal amounts, it could be dangerous.

The following herbs, when used orally, are considered by many to unsafe or possibly unsafe during pregnancy:

Saw Palmetto
Goldenseal
Dong Quai
Ephedra
Yohimbe
Passion Flower
Black Cohos
Blue Cohosh
Roman Chamomile
Pennyroyal

For additional information please visit the page Dangerous Herbs and Vitamins During Pregnancy.

Weight Gain During Pregnancy

The American College of Obstetricians and Gynecologists (ACOG) recommends an average weight gain during pregnancy of 25-30 pounds but the amount of weight you should gain will depend on your weight before you became pregnant, on your height, and what you and your health care provider decide is best for you. Generally a guideline is to gain 2-4 pounds during the 1st stage of pregnancy and 3-4 pounds per month in the 2nd stage and 3rd stage.

According to ACOG, if you are underweight, you should gain between 28-40 pounds and if you are overweight you should gain between 15- 25 pounds. Always check with your health care provider to find out how much weight gain during pregnancy is healthy for you.

If you gain too much weight during pregnancy it can be hard to lose the weight later. Most women who gain the recommended amount of weight lose the extra weight in the birth process and in the first several months after birth. As a point of concern, evidence shows that women who gain more than the recommended amount during pregnancy, and who fail to lose this weight within a 6 month period after giving birth, are at much higher risk of being overweight and obese nearly 10 years later.

Exercise During Pregnancy

The topic of nutrition, diet, and pregnancy would not be complete without a brief section on exercise, since exercise is a good way to help stay emotionally and physically healthy and avoid unnecessary weight gain during the pregnancy. Most women benefit greatly from exercising throughout their pregnancy and, unless there are medical reasons to avoid it, pregnant women can and should exercise on a regular basis. The American College of Obstetricians and Gynecologists recommends that pregnant women without health problems or pregnancy complications exercise moderately for 30 or more minutes on a regular daily basis. However, before beginning any exercise program, talk with your health care provider to be sure you do not have any health conditions that should limit your activity.

Here are just a few reasons for you to get regular exercise during your pregnancy:

it can help you to feel better, increase your sense of control and boost your energy level.
exercise can help relieve back pain by strengthening and toning muscles in your back, butt, and thighs
it can reduce constipation by accelerating movement in your intestine
it may help you to sleep more soundly.
exercise may lower the risk of high blood pressure and diabetes during pregnancy.
active women seem to be better prepared for labor and delivery and recover more quickly.
it can improve your emotional health and lower the risk of depression and anxiety.
exercise can help you gain less fat weight during your pregnancy and thus help you to regain your pre-pregnancy body more quickly.

While exercise during pregnancy is not safe for all women, the overwhelming majority of pregnant women will benefit from a regular exercise program. For specific information on exercise and pregnancy visit Exercise and Pregnancy.

Nutritional/Food Assistance

For those women who cannot afford healthy foods, there is help available. The WIC, Special Supplemental Nutrition Program for Women, Infants and Children provides low- Income pregnant, postpartum and breastfeeding women, and infants and children up to age 5 with nutritious foods, nutrition counseling, and referrals to health and other social services to participants at no charge.

For additional resources for free or reduced cost food and vitamins, please visit the page Pregnancy Support Groups/Resources.