While you are pregnant, you are eating for both yourself and your growing baby. Your food choices are very important. Choices can be affected by food likes and dislikes, cultural and religious beliefs, eating patterns and the kinds of food you have available. A well balanced and varied food plan is the healthiest way to eat. Women who fast, skip meals, or have eating disorders, or women with special medical needs may get expert help from a registered dietitian.

Goals for weight gain in pregnancy are based on your body size before you became pregnant. Your midwife or doctor will help you to set weight gain goals that are right for you. Weight gain in pregnancy is due to many factors, including the size of the baby and placenta, creases in blood volume and changes in the size of your uterus and breast tissue. About 300 calories per day above your usual energy needs will help you to maintain good health for yourself and growth for your baby.

Almost all women are able to meet their needs for protein, vitamins, minerals, and fluids by eating a varied diet. Following the food pyramid is a good way to approach your diet both during your pregnancy and beyond.

The Food Guide Pyramid is an outline of what to eat each day based on the Dietary Guidelines set by the United States Department of Agriculture. It should be used as a general guide that lets you choose a healthful diet that's right for you.

The Food Guide Pyramid calls for eating a variety of foods in order to get the nutrients you need during pregnancy. It suggests the number of servings you should eat from each food group every day. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 3 servings from the milk group and 2-3 servings from the protein (meat) group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.

Folic acid is very important both for pregnant women and all women who may be planning a pregnancy. Folic acid can decrease certain birth defects called neural defects by up to 50%! The recommended intake of 400-600 micrograms per day is higher than the amount of folate usually consumed in food. This means that pregnant women should try to eat a well-balanced diet that includes foods that are naturally rich in folate, such as orange juice, strawberries, cantaloupe, dark green leafy vegetables, asparagus, broccoli, and cooked dried beans and peas. Pregnant women may also eat foods fortified with folate, such as cereals and enriched rice, bread and pasta. You may also be prescribed a vitamin supplement that contains 400 micrograms of folic acid.

The recommended intake of calcium for women 19 years and older, regardless of whether they are non-pregnant, pregnant, or breast-feeding is 1000 mg/day. To reach this goal, a woman needs to consume three servings of calcium-rich dairy products such as low-fat milk, cheese, yogurt, or calcium-fortified orange juice every day. A serving is one cup of milk. Use low-fat or skim milk often. If you are 18 or younger, your calcium goal is 1,300 mg/day, which means you need four servings of food from the above list. Calcium supplements are recommended for women who do not consume dairy products. To help your body absorb the calcium it is bets to take the supplements with meals. Talk to your health care provider before taking any supplements.

Iron deficiency is the most common cause of anemia during pregnancy. Your need for iron almost doubles in pregnancy. To prevent iron deficiency anemia, many women take supplements with at least 30 mg of elemental iron per day. It is recommended that you take iron at bedtime or between meals with water or juice, not with milk, tea, or coffee. Meat, poultry, fish, eggs, and beans provide protein, iron, and other nutrients.

Not all dietary supplements are safe or helpful. Vitamin A in excess of 4000 IU/day has been associated with birth defects, for example. Always tell your midwife or doctor if you are taking additional supplements, even if they are labeled "natural" or "herbal."

Drinking two to three servings of caffeinated drinks is unlikely to cause problems; however, more than this may. Caffeine acts as a diuretic, and may lead to dehydration. Coffee, tea, or soda may also take the place of more nutritious foods like milk or juice.

The use of "diet" products that contain artificial sweeteners is still being considered for safety in pregnancy. Using them in moderation, if at all, is recommended.

Although it isn't known for certain how alcohol will effect your baby, it is known that your baby will share the alcohol you drink. A large amount of alcohol does cause birth defects. All alcohol should be avoided during pregnancy.

The minimum calories needed for adequate milk production for the average woman is 1800 calories/day. A balanced diet will ensure the quality and quantity of breast milk without depleting the mother's stores. Good fluid intake is important, and can usually be met by drinking when thirsty.

Postpartum weight loss may occur at a rate of two pounds per month without affecting breast-feeding.

Special attention to lifestyle, including exercise and nutrition, will assist you to achieve your goals for health. Continue to make wise food choices and your lifelong health will be better! The Food Guide Pyramid is a good tool to help you. Diets that promise quick weight loss often lack nutrients your body needs to promote healing. A good diet also helps you have the energy to deal with the new demands of caring for your newborn. A general guide to safe weight loss after childbirth includes attention to good nutrition, exercise, and gradual weight loss of not more than one to two pounds a week. Discuss your long-term health goals with your midwife, doctor, or registered dietitian.