A good diet is essential for a healthy and trouble free pregnancy. Not only will good nutrition ensure the mother's continued good health but it will give the unborn baby the nutrient he or she needs to develop and grow. The best way to make sure you are eating a well-balanced diet is by eating a variety of healthy foods from different food groups. Here are some important tips for your nutritional needs during pregnancy.

Energy needs

While you are pregnant, you will need additional nutrients to keep you and your baby healthy. That does not mean you need to eat twice as much. It is generally recommended that pregnant women increase their daily intake by 100kcal in the first trimester and 300kcal in the second and third trimesters.

A daily prenatal multivitamin supplement is often recommended during pregnancy. Pre-pregnancy needs are about 2,200 calories daily for most active women and teenage girls and about 1,600 calories for sedentary women. This is approximately the same number of calories as supplied by 2½ cups of skim milk, or one cup of ice cream, or a bagel with cream cheese, or a tuna fish sandwich.

Fruits and Vegetables

Seven or more servings of fruits and vegetables combined (three servings of fruit and four of vegetables) daily for vitamins and minerals.

Fruits and vegetables with vitamin C (strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli) help you and your baby to have healthy gums and other tissues, and they help your body to heal wounds and to absorb iron.

Fruits and vegetables also add fiber and other minerals to your diet and give you energy. Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy.

Whole-grains or Enriched Breads/Cereals

Aim for nine or more servings. Whole grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, some protein, minerals, and fiber that your body needs. Some breakfast cereals have been enriched with 100% of the folic acid your body needs each day.

Folic acid has been shown to help prevent some serious birth defects. Choosing a breakfast cereal or other enriched grain products that contain folic acid is important before and during pregnancy.

Calcium

Aim for four or more servings of low-fat or non-fat milk, yogurt, or other dairy products like cheese for calcium. You and your baby need calcium for strong bones and teeth. Dairy products also have vitamin A and D, protein, and Vitamin B. Vitamin A helps growth, resistance to infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day.

If you are 18 or younger, you need 1,300 mg of calcium each day. Other sources of calcium include dark green leafy vegetables, dried beans, peas, nuts, seeds, and tofu. If you are lactose intolerant or can't digest dairy products, you can still get this extra calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might advise you to take a calcium supplement.

Proteins

Pregnant women need about 60 grams of protein per day. This is about the same as two or more 2-3 oz. servings of cooked lean meat, poultry without the skin or fish, or two or more 1 oz. servings of cooked meat. Don't eat uncooked or undercooked meats or fish. These can make you sick.

Pregnant women should avoid deli luncheon meats. Eggs, nuts, dried beans, and peas also are good forms of protein. Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby.

These foods also have Vitamin B and iron, which is important for your red blood cells. Your need for protein in the first trimester is small, but grows in your second and third trimesters when your baby is growing the fastest, and your body is working to meet the needs of your growing baby.

Vitamins and Minerals

Even women who plan carefully to eat healthy every day can be missing out on some important nutrients like folic acid, which helps prevent serious birth defects of your baby's brain and spine.

To be certain that you are getting enough folic acid and other vitamins, it is helpful to take a daily multivitamin or prenatal vitamin, starting before you get pregnant. Don't overdo it; taking more than one multivitamin daily can be harmful