Almost all pregnant women need to increase their intake of protein, certain vitamins and minerals such as folic acid and iron, and calories (for energy). If your diet is poor to begin with you'll want to make the transition to eating nutritious, well-balanced meals. Limit junk food, since it offers little more than empty calories.
But eating better doesn't mean eating more — or rather, much more. Surprisingly, you need only about 300 calories more per day, for a total of about 2,500 calories. It's easier than you think to get those extra calories — find out the best ways to eat for two.
Skip sushi, raw oysters, and soft cheeses, to name a few
You'll want to steer clear of raw seafood (such as oysters or uncooked sushi), unpasteurized milk or soft cheeses (such as brie or camembert), pate, and raw or undercooked meat and poultry. (And practice good kitchen hygiene.) All are possible sources of bacteria that can harm an unborn child.
Some fish contain methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. The FDA recommends limiting your consumption of tuna and other cooked fish to about 12 ounces a week, the equivalent of about two servings. (You can find answers to all your food safety questions here.)
You'll need to give up that cocktail after work, too. Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children, so many experts recommend that you give up alcohol for your entire pregnancy. (For nonalcoholic alternatives, see our list of the best virgin drinks.)
And you should consider cutting back or skipping caffeinated beverages. That may be a snap if you're suddenly revolted by the stuff during your first trimester. But java junkies beware: Some studies suggest that drinking more than four cups of coffee a day can lead to miscarriage, low birth weight, and even stillbirth. Caffeine also lurks in teas, colas, other soft drinks, cocoa, and chocolate. Switch to decaf brews and decaf sodas instead.
Better still, replace these nutritional losers with healthy choices such as skim milk, 100 percent fruit juice, or water with a squeeze of lemon.
