In fact, you need only 300 or so extra calories a day when you're pregnant. That's about the number of calories found in a tuna sandwich.

To meet your additional daily need for protein, calories, and key vitamins and minerals, though, you should eat a variety of foods, including:

• at least three servings of milk and milk products

• nine or more servings of breads, cereals, and grains
(at least four should be whole grain)

• at least three servings of protein-lean meat, poultry, fish, eggs, nuts,
and dried beans or peas

• seven or more servings of fruits and vegetables (at least one rich in
vitamin C and one in vitamin A)

A good guideline is to have several different-colored fruits and vegetables each day to
help you get the variety of nutrients you need. Choose foods as close to their natural
state as possible to maximize your chances of eating well: whole-grain bread or brown
rice instead of refined white bread or white rice, and fresh fruits in place of canned
fruits in sugar syrup.

Eat fats, oils, and sweets sparingly. Remember, you'll only lose a few pounds or so in childbirth. The rest will have to come off through diet and exercise!

There are exceptions to the recommended pregnancy food formula. You should talk to your doctor about your particular nutritional needs if:

• You're significantly overweight
• You're significantly underweight
• You're a teenager who's still growing
• You're expecting twins...or more
• You're a diabetic
• You develop gestational diabetes during your pregnancy