Nutrition during pregnancy

Healthy eating when you are pregnant is important for you and your baby. It can help you feel well and have a successful pregnancy and delivery. During pregnancy your nutrition needs increase. Even if you have excellent eating habits, your doctor may recommend a multivitamin to make sure you get enough iron and folic acid.

You may wonder how much weight you should gain. In general, if you were at a healthy weight before you became pregnant, then you should gain between 25 and 35 pounds. If you were overweight before pregnancy, then you'll likely be advised to gain 15 to 25 pounds. If you were underweight before pregnancy, then you'll probably be advised to gain 28 to 40 pounds. Your doctor will work with you to set a weight goal that is right for you. Gaining a healthy amount of weight helps you have a healthy baby.

You can get enough calcium in your diet by eating or drinking 4 servings from the dairy (milk) group each day. Calcium is important to help your baby's bones and teeth develop.

Milk, yogurt, and cheese provide a lot of calcium. Good nondairy sources of calcium include:

• Canned sardines and canned salmon with bones.
• Green vegetables such as turnip greens, collard greens, kale, bok choy, and broccoli.
• Calcium-fortified orange juice and soy milk.
• Tofu that is "calcium-set."
• Corn tortillas made with lime.