You do not have to eat a lot more food during pregnancy. But it is important to eat the right food- the most healthy food for you and your baby. Every day, make sure you have:

• 6 to 8 large glasses of water.

• 6 to 9 servings of whole grain foods like bread or pasta. By reading the label, you will know that you are getting "whole" grain and not just brown-colored bread or pasta (I slice of bread or a half cup of cooked pasta is a serving).

• 3 to 4 servings of fruit. Fresh, raw fruit is best (1 small apple or a half cup of chopped fruit is a serving).

• 4 to 5 servings of vegetables (I medium carrot or a half cup of chopped vegetables is a serving).

• 2 to 3 servings of lean meat, fish, eggs, ornuts. (A piece of meat the size of a pack of playing cards is I serving.)

• I serving of vitamin C-rich food, like oranges, sweet peppers, or tomatoes (one half cup is a serving).

• 2 to 3 servings of iron-rich foods, like black-eyed peas, sweet potatoes, greens, dried fruit, or meat.

• 1 serving of a food rich in folic acid, like dark green, leafy vegetables (one half cup is a serving).

Most women can eat any food they want while they are pregnant. But there are some foods that can be dangerous to the health of your baby.

Fish is good food. And it is an important food for growing a smart baby. But some fish have lots of dangerous chemicals. To avoid these chemicals:

• Do not eat swordfish, shark, king mackerel, or tilefish.

• Eat salmon no more than 1 time per week.

• Eat only "light" tuna. Do not eat albacore tuna.

Milk and cheese Dairy products are an important source of calcium, and calcium helps build strong bones and teeth. But some dairy products carry dangerous germs. To keep yourself and your baby safe, eat and drink only dairy products such as milk, yogurt, and cheese that are pasteurized.

Any food that is spoiled or not cooked well can make you sick.

• Do not eat any meat or fish that has not been cooked all the way through.

• Do not eat any cooked food that has not been kept hot or chilled.

• Wash knives, cutting boards, and your hands between handling raw meat and any other food- like fruits and vegetables that you plan to eat raw.

• Wash all fruits and vegetables with I tablespoon of vinegar in a pan of water to kill germs before you eat them.

Alcohol:

We know that alcohol is dangerous for your baby if you drink a lot during your pregnancy. It is safest to avoid all alcohol.

Caffeine:

The most recent studies say that 2 cups of caffeinated drink each day is safe during pregnancy.

This means 2 small cups of coffee or tea or 1 can of caffeinated soda.

Even if your diet is good, a daily multivitamin is a good idea. All prenatal vitamins are pretty much the same, so buy the cheapest kind. If you find that your vitamins upset your stomach, take a children's chewable vitamin. Be sure you get at least 400 micrograms of folic acid every day in the vitamin you chose. The number of micrograms of folic acid is on the label of the bottle.

See our “Supplements” tab for more information on vitamins and supplement intake.