How to Eat Right During Pregnancy

You know healthy eating is important during pregnancy—but what does that look like? Here are the building blocks to a well-balanced diet.
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ByDenise Gershwin, CNM
Midwife Specialist
Updated
Apr 2017
happy healthy strawberries fruit

Good nutrition during pregnancy is essential—the nutrients you give your body are the building blocks of strong, healthy growth for baby.

During the next nine months, you’ll need about 300 more calories perday than usual. The best way to get these in is by sneaking in two or three healthy snacks between three small meals. Eating frequent small meals (as opposed to a few large meals separated by a long period without calories or nutrients) helps baby get maximum benefit from what you eat.

Here are a few more ways to give baby a healthy start (and keep yourself comfortable):

• Drink eight to ten glasses (80-100 oz) of water each day

• Pick fruits, vegetables and whole grains, which are healthy and prevent constipation

• Eat high-iron foods, such as liver, shellfish, lean meat, poultry, fish, dried beans, green leafy vegetables and whole grain cereals and breads

• Choose whole grains over sugar cereals and whitebread

• Avoid excessive  caffeine (found in most sodas, coffee, tea and chocolate)

• Don’t skip meals—even if you don’t feel hungry, baby needs the nourishment

• Use our  prenatal nutrition checklist to keep track of food groups and servings every day

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