If everybody, pregnant or not, followed the recommendations on food and nutrition for pregnant women, the world would no doubt be a healthier place. Rather than “eating for two” proper nutrition while pregnant is about eating regular, well-balanced meals and getting plenty of fluids, in short maintaining a normal, healthy diet. That is not to say that there aren’t a few things pregnant women need to be extra careful about. There are various foods that are fine for most adults but experts say are potentially dangerous for pregnant women and their unborn babies. For instance doctors caution pregnant women to stay away from fish with high levels of mercury and unpasteurized dairy products, so if you're skittish about that sort of thing you may have to say goodbye to sashimi and gorgonzola for a couple of months. Another small but subtle difference in nutritional needs for pregnant women is the importance of getting adequate amount of calcium and folic acid as a lack of those nutrients during crucial times in the pregnancy can lead to birth defects or be harmful to the mother. Finally, while pregnancy is not the right time to go on a diet, when it comes to nutrients, most of the time your body will prioritize the fetus, so having a hard time getting enough food due to morning sickness is more likely to take a toll on you than your baby.
Kids Health"Eating During Pregnancy""To eat well during pregnancy you must do more than simply increase how much you eat. You must also consider what you eat. Although you need about 300 extra calories a day — especially later in your pregnancy, when your baby grows quickly those calories should come from nutritious foods so they can contribute to your baby's growth and development."...read the full article
Net Doctor "Does a Pregnant Woman Need to Eat Twice as Much?""During pregnancy a woman has to provide good nutrition for two individuals. The growing baby gets all its nourishment from its mother through the umbilical cord, so diet is very important. If the mother is lacking in any vitamins and nutrients her baby might lack them too." ...read the full article
Health and Age "Nutrition for Pregnant Women""A pregnant woman's nutrition directly influences the course of the pregnancy and normal fetal development, and also the long-term health of the mother and child. In the first half of pregnancy, nutrition requirements mainly concern quality, while in the second half, quantity is also an issue, to ensure fetal growth. Proper nutritional habits should already be established at the start of this second life — if possible even before conception." ...read the full article
Women’s Health Channel "Pregnancy, Nutrition and Weight Gain""Pregnant women must eat well and are encouraged to eat a variety of foods. Weight gain is a normal and healthy part of pregnancy, especially during the second and third trimesters (i.e., the 14th week through the end of pregnancy). Most women gain a normal amount of weight by eating healthfully, staying active, and allowing their appetite to guide their food intake." ...read the full article
Birthing Naturally "Pregnancy Nutrition""The basics of sound nutrition are the basics of pregnancy nutrition. You must eat a variety of foods, and you must eat enough of them to support the work your body is doing. While pregnant your body uses about 200 extra calories a day, so you don't need to "eat for two," but you do need to be sure the food you are eating is the best quality available to you." ...read the full article