Your developing baby relies on your diet for his nutritional supply.

• Protein – Your pregnancy diet should include two or three servings of protein daily. You can easily get protein from eating fish or lean meats.


• Dairy Products – It's important that you get three servings of dairy products into your diet every day. Dairy is a good source of calcium, which helps promote your developing baby's bones. You can find dairy in low fat milk, different types of cheese, and yogurt.


• Carbohydrates – Pregnant women should aim to eat two or three portions of whole grain carbs daily. Whole grain pastas, rice, and breads are good sources of carbohydrates.


• Vegetables – Don't neglect your veggies. Vegetables are chock full of many vitamins and nutrients, and they're essential to a healthy, balanced diet. You should aim for five servings of vegetables each day.


• Fruit – Along with vegetables, fresh fruit is part of a balanced diet. Try to eat three or four servings of fruit each day. You should consider eating fruit instead of sugary desserts.


• Iron-Rich Food – Anemia is a common complication in pregnancy. You can combat anemia by eating one serving of iron-rich food each day. For example, spinach and other dark leafy greens are good sources of iron.

 
Don't be afraid to mix up your diet. Avoid eating the same types of food all the time. For example, if you choose to eat a baked turkey and tomato sandwich for lunch, go for a hearty steak and steamed vegetables for dinner.
 
During pregnancy, please do not diet as a way to keep the pregnancy pounds off. When you do this, essential nutrients end up being left out of your meals and this can hurt your baby's development.

Just be careful that it doesn't overtake your diet. Junk food may comfort and fill you up fast, but they are empty calories—high in fat and low in the vitamins and nutrients that your baby needs.
 
Most junk food is low in vitamins A and C, folic acid, fiber, and calcium. All of these nutrients are very important in preventing birth defects and ensuring that your baby develops properly.

• If you order sandwiches, opt for grilled or charbroiled meats rather than the breaded and deep-fried alternatives. Limit your intake of cheese, bacon, and mayonnaise.


• For side dishes, choose a baked potato instead of French fries, and steamed vegetables if available.


• If you are a pizza lover, order thin-crust pizzas baked with low-fat cheeses and vegetables or low-fat meats. Avoid high-fat meats like sausage and pepperoni.


• Order salads that are free of fat-containing dressings, bacon bits, and shredded cheese.


• Add fresh fruits, vegetables, and beans to give you more fiber, vitamins, and minerals.


• If you are craving dessert, go for low-fat frozen yogurt cones or sundaes and fresh fruit rather than fried pies and cookies.