During pregnancy, a woman requires an extra 300-500 calories above her normal daily intake.  This will help to meet the needs of the growing fetus inside her womb.  Caloric quality and quantity are particularly important as the developing fetus requires extra vitamins and nutrients that you might not be receiving in whole or in any part.

One of the single most important things you can do for your baby is to be sure you are eating the right mix of the right foods. The basics of sound nutrition are the basics of pregnancy nutrition. You must eat a variety of foods, and you must eat enough of them to support the work your body is doing. While pregnant your body uses between 200-500 extra calories a day, so you don't need to "eat for two," but you do need to be sure the food you are eating is the best quality available to you.

Pregnancy changes your need for food in a few ways. First, your fluid levels increase to make extra blood so you need to have adequate salt and water. Secondly, you are building a baby, a placenta and enlarging a uterus which all take proteins, so you will need to up your daily protein intake. Third, some nutrients are extremely important during pregnancy, for example folate helps prevent certain birth defects.

It is all pretty simple on paper, it's the working it out in the day to day that pregnancy nutrition becomes difficult. How do you eat healthy if you are sick to your stomach all day, can only eat a handful of food without experiencing heartburn or smelling raw foods makes you sick? How do you eat properly with other children in the house or while you balance a job and family? How do you plan meals you will enjoy and fit the basics of good nutrition? It gets even harder if you are pregnant with multiples or are an adolescent because you need to eat even more calories to support your pregnancy.

Birthing Naturally has some tools to help you get the best nutrition possible during pregnancy. Browse through the articles to find answers to some of the most common questions about pregnancy nutrition. Review the sample menus to get ideas on how to make good nutrition work for you. Find new recipes in the pregnancy cookbook. Print a meal tracker to help you ensure the foods you are eating are the best for you.

Make sure to take prenatal vitamins every day!

Foods To Avoid...
Swordfish         Brie         Camembert        Mexican Cheeses        Caffeine
Shark               Feta        Blue cheese       Alcohol                     Tilefish

Vitamin and Nutrient List

Consult with your physician by printing out this list, and asking about the various prenatal vitamins.