Being pregnant (or planning for a pregnancy) is a great time to make lifestyle changes for the better, especially when it comes to dieting. 

The health of your baby depends on the quality of nourishment he or she receives, so what you eat is essential. But in contrast to the popular saying “eating for two,” you should really focus on eating carefully for one.

What follows are tips on what to eat during your pregnancy. The idea is to follow a nutritious diet that allows you to gain weight gradually as your baby grows.

Healthy Weight Gain

How much weight should you expect to gain over the course of nine months?

In general, you can anticipate adding between two and five pounds per month for the first 14 weeks, and roughly a pound per week thereafter until your due date (so, between 25 and 35 pounds in total). This translates into roughly an extra 300 calories a day. (More nourishment may be necessary if you are breastfeeding, extremely active or carrying more than one child.)

Since stress and anxiety often lead to out-of-control eating (and gaining), be sure to tend to your own emotional needs during what can be a very exhilarating, yet sometimes overwhelming, time of life.

Along with a healthy pregnancy diet, exercise is also vital for an overall better lifestyle. Yoga is great during pregnancy as the breathwork involved may help you feel integrated and whole.

What You Should Eat

For maximum nutrition, try to eat a variety of foods while avoiding anything that provokes morning sickness:

• Whole grains provide both steady energy (unlike sugar-fueled spikes and crashes) and crucial nutrients.
• Do not scrimp on fat. (Don’t use your pregnancy, however, as an excuse to pig out.) Stick with such unsaturated fats (such as olive oil or avocado) along with flax seed and fish oils.
• Fish itself is a source of not only healthy fats but also high-quality protein. Your best low-mercury bets are catfish, pollock, salmon and shrimp.
• Other good protein sources include chicken, cottage cheese, lean red meat, yogurt and milk (all organically sourced whenever possible.)
• Stock the fridge with fresh produce: Fruits and veggies are richly endowed with vitamins and minerals.