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Step 1
See your doctor. During your first prenatal visit to your OB/GYN you will receive lots of information regarding nutrition during your pregnancy. Many obstetric practices offer a counseling session to discuss all the "Dos and Don'ts" of pregnancy, including information on nutrition and diet. If possible, you may want to see a nutritionist, as they can give you very specific information on meal planning and food choices (some insurance companies may even cover this).
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Step 2
Eat lots of fresh fruits and vegetables. Go organic, whenever possible and make sure to thoroughly wash your produce, to remove harmful bacteria. Try to eat the reccommened five to seven servings, every day.
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Step 3
Consume healthy proteins. Beans, lean chicken and eggs are all excellent sources of protein, which you will need lots of, to stay strong during your pregnancy. While fish is also a great source of protein and healthy fats, many types should be avoided, due to high mercury content; so, do your research before eating.
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Step 4
Avoid junk foods and caffeine. While you are expected to gain weight during your pregnancy, loading up on nutrient-free treats, will not only affect your health but can cause your baby to develop a host of health problems, both while in-utero and later in life. It is also suggested that pregnant women limit their caffeine intake to below 300 mg per day, about two small cups of coffee.
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Step 5
Read food labels. If there are a bunch of words on the packaging that you can't pronounce, then chances are there are a lot of additives in that food. Items with high salt, fat (especially trans fats), or processed sugar (especially high fructose corn syrup) should also be avoided. Labels with "all natural" or "no preservatives" may be better choices, but you should still scan the ingredients, as what the manufacturer claims as "all natural" may not actually be.
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Step 6
Take your vitamins. Your physician or nutritionist can recommend prenatal vitamins, which will give you the nutrients most essential to a developing baby. Some of the most important nutrients for pregnant women include: folic acid, calcium, vitamin C, omeag-3 fatty acids and iron. But, always check with your physician to determine the safety and correct dosage of all supplements, as many herb and mineral preparations can be harmful to a fetus.
