Mom's Corner features tips to help mom ensure that they and their kids are eating healthy. This month's tips are about nutrition during pregnancy. Here are some ideas to help you eat healthy while you're expecting. How should my diet change now that I'm pregnant? If you were eating a healthy diet before you got pregnant, you may only need to make a few changes to make sure you're getting the right nutrients now. As before you were pregnant, variety, balance and moderation still apply. According to the American Dietetic Association, pregnant women should increase their usual servings from the five basic food groups to include: Seven or more servings of fruits and vegetables combined. Six to nine servings of whole grains or enriched breads/cereals. Whole grains are a valuable source of antioxidants and can reduce the risks of heart disease, stroke, cancer, diabetes and obesity. Get whole grains into your diet with Freihofer's Hearty Grains 100% Whole Wheat Bread. Made from the finest ingredients, the delicious taste and unique texture is the perfect complement to sandwiches, snacks and meals. Four or more servings of low-fat or non-fat milk, yogurt or other dairy products, like cheese, for calcium (pregnant women need 1000 mg per day). About 60 grams of protein per day from cooked lean meat, poultry or fish. In addition, eggs, nuts, dried beans and peas are also good protein sources. At least six eight-ounce glasses of water daily to prevent dehydration. Two particularly important nutrients are folic acid and iron. Folic acid is a B vitamin that heps prevent birth defects, and iron keeps your blood healthy. Pregnant women should take 400 micrograms of folic acid and a low-dose iron supplement daily (both can be found in most multivitamins). If you're unsure what to take, ask your doctor. [www.4woman.gov]; [www.ific.org] Do I really need to "eat for two"? While you will need additional nutrients to keep you and your baby healthy, that doesn't mean you need to eat twice as much. Your body becomes more efficient when you're pregnant and absorbs more of the nutrients you eat, so eating twice as much is likely to mean excessive weight gain. You should increase your caloric intake by only 300 calories a day - about the number found in two and a half cups of low fat milk, a tuna sandwich or one cup of canned navy beans. Instead of having extra servings at mealtimes, have a smart snack, like a glass of orange juice and whole-wheat toast, to boost your calories. [www.4woman.gov]; [www.babycenter.com] What should I avoid eating while I'm pregnant? No amount of alcohol is safe to drink during pregnancy. It's best to avoid caffeine as well since some studies show that it can harm the fetus. Consumed in large quantities, it has been linked to low birth-weight babies. Caffeine also can dehydrate your body of valuable water. [www.4woman.gov] To reduce the risk of food borne illnesses, avoid raw fish and shellfish. Some fish have mercury, which, in high doses, can hurt your baby's growing brain and nervous system. Therefore, you should not eat any shark, swordfish, king mackerel or tilefish, and no more than six ounces of "white" or "albacore" tuna each week due to their high mercury levels. Choose wild salmon, pollock, catfish or "light tuna" instead, as these are usually low in mercury. [www.4woman.gov]; [www.ific.org] What do food cravings during pregnancy mean? Thought it is unclear why these cravings occur, research has shown that cravings do not mean that your body is lacking certain nutrients. Cravings may have to do with the changes in the way your body absorbs nutrients - changes that help ensure normal development of your baby. Following your food cravings within reason is fine as long as you are eating a healthy diet. Cravings typically go away around the third month. [www.kidshealth.org]; [www.4woman.gov] I'm a vegetarian. Can I continue with this diet while I'm expecting? If you already follow a vegetarian diet, you can continue to do so while you're pregnant, but be sure your doctor knows. It can be challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese or eggs. In this case, you'll likely need a supplemental protein and may also need vitamins B12 and D supplements. To ensure that you and your baby receive adequate nutrition, consult a registered dietitian. [www.kidshealth.org] How can i know if I'm eating well during pregnancy? Eating from the five different food groups is important. If nausea or lack of appetite cause you to eat less at times, don't worry; it's unlikely to harm your baby because s/he gets first crack at the nutrients you eat. Although it's recommended that women of normal weight gain 25 to 35 pounds during pregnancy, don't fixate on the scale. Focus on eating a good variety of nutritious foods to keep you and your baby healthy. [www.kidshealth.org] Remember, always talk to your doctor about any diet and health concerns you may have. Stay tuned for more helpful mom tips coming soon!