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Eating for Two Healthfully

Dietary Needs During Pregnancy

By Melinda Copp

"A prenatal vitamin is often prescribed as a supplement, not as a substitute to eating a variety of foods," says Doreen Chin Pratt, a registered dietitian and director of outpatient nutritional services at the Women & Infants Hospital in Providence, R.I. "A multivitamin cannot supply all the micro- and macro-nutrients or the calories that are required for life."

Even if you're taking a prenatal vitamin, a balanced, diverse diet is a must. Make sure you're eating plenty of fruits and vegetables, at least 80 grams of protein and plenty of healthy fat.

"Keep your diet as diverse as possible," says Keri Marshall, a licensed naturopathic doctor who works in private practice in Dover, N.H. Marshall recommends that women eat as many colors as possible at each meal – a colorful meal is a diverse, balanced meal with plenty of vegetables, protein and dairy. So if you're making a stir-fry, throw in some carrots and pea pods for color. And add plenty of vegetables to your homemade soups, which are easy on queasy stomachs.

In addition to a prenatal vitamin, Marshall also recommends that expectant moms take calcium and prenatal DHA supplements. If you're at risk for other nutrient deficiencies, your doctor may prescribe other supplements. However, you can go overboard.

"Excessive amounts of specific minerals, vitamins or elements can be harmful if not in balance with other factors of nutrition," Chin Pratt says. So avoid going over the recommended daily intakes mentioned above.

You only get one chance to eat right during your pregnancy. These nine months are critical for your baby's development and lifelong health – and they're pretty important for your own health as well. So take your vitamins, eat a variety of foods with representation from all the food groups and talk to your doctor about any nutritional concerns.

Want to see more?

• Pregnancy Nutrition from A to Z: A Comprehensive List of Nutrition Issues for Moms-to-be
• Wheel of Color: Mixing and Matching for Good Nutrition
• Two of Everything, Please: Debunking the Myth of Eating for Two
• Check out our Article Library.
• Talk about it!