PROTEIN
WHY The amino acids found in protein are
the building blocks of your baby’s body.
WHERE Get the daily recommended amount
of 60 grams from any three of the following servings: 1 egg, 2 to 3
ounces cooked meat, 8 ounces skim milk, 1 cup yogurt, 1 ounce hard
cheese, 2 tablespoons peanut butter, or 1/2 cup cooked dried beans.
CARBOHYDRATES
WHY Complex carbohydrates, such as those
found in whole grains and certain vegetables, provide long-lasting
energy and fiber, which helps prevent constipation. Avoid simple
carbohydrates — found in white sugar, white flour, and the foods that
contain them (cakes, white bread) — because they are nutritionally
empty and fattening.
WHERE You’ll need a whopping nine
servings a day, which might come from: 1 slice whole wheat bread, 1
tortilla, 1/2 bagel, 1 ounce cold cereal, 1/2 cup cooked pasta or rice,
1 medium potato, 1/2 cup corn.
FATS
WHY Fats are an important source of energy,
and they help you metabolize vitamins A, D, E, and K. Still, fats supply
a lot of calories, so limit them to no more than one-third of your daily
count.
WHERE Have four of the following
servings daily: 2 ounces cheese, 2 tablespoons peanut butter, 3/4 cup
tuna salad, 2 tablespoons Parmesan cheese, 1 tablespoon mayonnaise, 3 or
4 ounces lean meat, 1 egg or egg yolk, 1/2 small avocado, 1 tablespoon
butter. When cooking, stick to the more healthful unsaturated fats,
including olive, canola, and peanut oils. Avoid less desirable saturated
fats, found in meat and dairy products, as well as palm and coconut
oils.
CALCIUM
WHY Calcium is critical in building your
baby’s bones and teeth. If you don’t consume enough during
pregnancy, the fetus will rob your calcium stores, putting you at risk
for bone loss.
WHERE To get the necessary 1,200
milligrams, consume at least four of the following servings: 8 ounces
skim milk, 1 cup raw dark green leafy vegetables (salad greens,
broccoli, spinach, kale), 3 to 4 ounces canned salmon or sardines, 3/4
cup cottage cheese, 1 cup yogurt, or 1 ounce hard cheese.
IRON
WHY Iron is required to make hemoglobin,
the red-blood-cell component that carries oxygen through the
bloodstream. During pregnancy, more hemoglobin is required to supply
your baby with oxygen. And the fetus also uses iron to build its own
blood supply.
WHERE Pregnant women need twice as much
iron — about 30 milligrams a day — so your doctor may prescribe a
prenatal vitamin that contains iron. You should also try to eat some of
the following foods daily: dried fruits, lean red meat, dried beans and
pasta, whole-grain breads, and dark green leafy vegetables.
VITAMIN C
WHY This nutrient is essential because it
helps in the manufacture of collagen, a protein that provides structure
to your baby’s bones, cartilage, muscles, and blood vessels. Vitamin C
is also an antioxidant, which means that it helps prevent disease.
WHERE Your body can’t store vitamin C,
so it’s crucial that you consume the necessary 65 milligrams daily.
Get it by eating two to three of the following servings: 1/2 cup
citrus-fruit juice, 1/2 grapefruit, 1 medium orange, 1/2 cup cantaloupe,
1/2 cup shredded cabbage or coleslaw, 2/3 cup cooked broccoli, 3/4 cup
cooked cauliflower, 1 1/2 large tomatoes.
FOLIC ACID
WHY This B vitamin is used to produce the
extra blood you and your baby need and helps some enzymes function.
Taken before conception and early in pregnancy, folic acid also helps
prevent neural-tube defects (which occur when the brain, spinal cord, or
their coverings do not form normally) and cleft lip or palate (a gap in
the lip or roof of the mouth).
WHERE Good sources of folic acid include
leafy green vegetables, broccoli, asparagus, lean beef, oranges,
lentils, and peanuts. The FDA now requires that pastas, breads, and
grains be enriched with folic acid, so be sure to eat plenty of these
complex carbs. Your doctor may also prescribe a supplement — 0.4
milligram a day for most women, 4.0 milligrams if you are at risk of
having a baby with a neural-tube defect.
VITAMIN A
WHY This nutrient is vital to healthy skin,
bones, and eyes and helps to create the cells that will make up your
baby’s internal organs.
WHERE You'll get all you need each day
(800 micrograms) with just four servings of the following: 3/4 cup
vegetable juice, 3/4 cup dark yellow vegetables, 8 ounces milk, 1/2 cup
cantaloupe, 1 large peach or nectarine, 1 cup dark leafy vegetables. Caution:
Excessive levels of vitamin A (over 10,000 IU) can be harmful to you and
your baby, so don’t overdo it with supplements.
VITAMIN D
WHY Vitamin D helps build bone, tissue, and
teeth. It also enables your body to use calcium and phosphorus.
WHERE Your four 8-ounce servings of skim
milk are about the best source of the 10 micrograms you need daily. Egg
yolks, sardines, and canned salmon also provide vitamin D. Or get a
little sunshine, which helps your skin manufacture it.
ZINC
WHY This new addition to the must-have
pregnancy diet has recently proved to aid fetal growth.
WHERE You can get the necessary 20
milligrams a day in your recommended amount of whole grains, meat, and
milk, as well as oysters, shellfish, and other seafood.
FLUIDS
WHY Water is essential for developing new
cells, maintaining blood volume, and processing other nutrients. It also
minimizes swelling, constipation, and your risk of urinary tract
infections.
WHERE Drink at least eight 8-ounce
glasses of fluid a day, including milk, fruit juices, and decaffeinated
tea or coffee.
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Exercising during 
