Pregnancy Nutrition from A to Z

A Comprehensive List of Nutrition Issues for Moms-to-be

By Donna Smith

While pregnancy is often used as a time to overeat, the fact is: Eating for two is just a myth. Remember: You only need an extra 300 calories during pregnancy. How much weight should you gain? "The range of weight gain in pregnancy varies quite a bit from woman to woman," says Dr. Thomas deHoop, an obstetrician/gynecologist and assistant professor at the University of Cincinnati College of Medicine. "While there is no exact magic number, the best estimate of average weight gain is around 25 to 28 pounds."

X-ed meat out of your diet? "If you meet your caloric needs by eating a wide variety of foods, including whole grains, soy foods (soymilk, tofu, tempeh), legumes, nuts, nut butters, seeds, fruits and vegetables, you will meet your protein needs during pregnancy," says Melanie Wilson, founder of Vegetarian Baby and Child Magazine. "And contrary to the old teachings, vegetarians need not combine foods during each meal to get complete proteins. A balanced and varied diet will take care of that."

Yellow fruits and vegetables are great sources of beta carotene, which is converted to vitamin A in the body. Vitamin A helps maintain healthy skin, eyesight, bone growth and tooth development; enhances the immune system to help fight infection; and may reduce the risk of lung and oral cancers. But this vitamin should not be overdone. "Vitamin A in large doses can be toxic, so no more than 4,000 or 5,000 IU of vitamin A per day is recommended," says Dr. Rita Borromeo, an OB/GYN.

Zzzzzzzzzs! It's important to get plenty of sleep – you're going to need your energy once Baby is born!

Want to see more?

• Two of Everything, Please: Debunking the Myth of Eating for Two
• Foodborne Illnesses: What You Should Know
• Eating for Three (or More): The Special Nutritional Needs of Moms Carrying Multiples
• Check out our Article Library.
• Talk about it!