It’s important to try and increase your intake of certain vitamins and minerals such as iron and folic acid and calories slightly during your pregnancy. If her diet is poor to begin with, it is even more essential to make the change to eating delicious, nutritious, well-balanced meals and limit junk food, as it offers little more than empty calories. Her body becomes more resourceful when you're expecting a baby and makes even better use of the energy you get from the food you eat.

The normal woman does not need any extra calories for the first six months of pregnancy and only about 200 extra calories per day for the last three months. 200 calories is equivalent to two slices of complete meal toast and margarine/butter; a jacket potato with an ounce of cheese; or one slice of cheese on toast. Her own appetite is the best indication of how much food you need to eat and you may find it changeable during the course of your pregnancy. For example in the first few weeks her appetite may fall away radically and she may not feel like eating proper meals, especially if she suffer from sickness.

During the middle part of pregnancy her appetite may be the same as before she were pregnant or slightly increased. Towards the end of her pregnancy she wish for food will probably increase, but if she suffer from heartburn. She may find it helpful to have small frequent meals. The best rule to remember is eat when she is hungry. Don’t need worry about changing appetite as long as you are following the advice given about the type of food you need to eat and you are gaining weight at the appropriate rate, which doctor will monitor. The pregnant and breastfeeding women, and those who intend to become pregnant, should eat no more cans of tuna, or two fresh tuna steaks per week.

During pregnancy the woman should try to avoid: raw seafood, such as oysters or uncooked sushi, all are possible sources of bacteria that can harm your unborn child. Liver and liver products should be avoided, too, because they may contain large amounts of vitamin A, too much of which could be bad for your developing baby. It is also important to avoid peanuts and foods that contain them may reduce your baby's chances of developing a potentially serious peanut allergy. Many women decide to avoid or cut down on alcoholic drinks during pregnancy, too.

Drinking too much alcohol can cause physical defects, learning disabilities, and emotional problems in children; so many experts advise that you stop alcohol while you are pregnant. Avoid too much of coffee and tea will increased risk of miscarriage and low birth weight. Avoid drinking more coffee or tea cola per day. Or, although there is no evidence that moderate amounts of caffeine will harm you or your baby, you may want to switch to decaf hot drinks and colas, instead.

In an ideal world free of sickness or food aversions — a well-balanced diet would be all an expectant mother ever needed. But in the real world, a vitamin-mineral supplement may be good insurance that a pregnant woman will be able to meet her nutritional needs. Consult the doctor whether you should take a vitamin supplement. Folic acid is one supplement that is mainly important to take before you conceive and for the first three months or so of pregnancy. A lack of this B vitamin has been linked with neural tube birth defects. The Department of Health recommends that women should take 0.4 mg of folic acid in a supplement from the time they start trying for a baby until the 13th week of pregnancy.

Later on pregnancy some women may need to take iron or calcium supplements to make sure you're getting enough of these key minerals. Your iron levels will be checked occasionally during your pregnancy, and your doctor will advise you about your individual needs. Dieting during pregnancy is potentially dangerous to you and your developing baby. Some diets can leave you low on iron, folic acid, and other significant vitamins and minerals. Remember, weight gain is one of the most helpful signs of a healthy pregnancy. Women who eat well and gain the suitable amount of weight are more likely to have healthy babies. So if you're eating fresh, wholesome foods and gaining weight, relax: you're supposed to be getting big.

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