What foods do I need to eat?

Eating regular, well-balanced meals is more important when you are pregnant than at any other time of your life. What you eat provides food for you baby as well as yourself. You need about 300 more food calories a day than when you were not pregnant. Most pregnant women need about 2200 to 2700 total calories each day. Your healthcare provider will suggest a range weight that you should gain. The usual recommended gain is about 20 to 25 pounds. Your need for protein increases to about 60 grams a day when you are pregnant. Many women already eat this amount of protein daily when they are not pregnant. However, if you are a vegetarian or eat little meat or dairy, you may not be getting enough protein in your diet. You may also need more vitamins and minerals, especially folic acid and iron. These nutrients are important for your baby’s growth and development. They give your baby strong bones and teeth, healthy skin, and a healthy body. Foods that are excellent sources of protein and vitamins are: beans and peas, nuts, peanut butter, eggs, meat, fish, poultry, cheese, milk and yogurt. Good sources of folic acid (also called folate) are: leafy green vegetables, broccoli, asparagus, fortified breakfast cereals and grains, beans, oranges and strawberries, yellow squash, tomato juice. Foods rich in iron are: lean red meat, pork, chicken and fish, fortified cereals, dried fruit, leafy green vegetables, beans, eggs, liver, kidneys, whole-grain or enriched bread.