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Proper nutrition is a key ingredient to feeling energized while you’re pregnant. The problem is, it’s not always easy to know which foods you should eat and which ones you should avoid. Some choices are simple: aside from an occasional indulgence, ice cream and brownies should be left off the menu. Meanwhile, given that you’re eating for two, you’ll need a healthy source of carbs, proteins, vitamins, and fats. Where should you start?

In this article, we’ll take you through several things you should consider when putting together your personal meal plan. You’ll discover why you need to boost the number of calories you’re consuming each day, and which proteins and vitamins are indispensable for you and your baby. We’ll also provide a quick overview of the fruits and veggies you should be eating as your due date draws closer.

Increasing Your Caloric Intake

Your body will need extra calories as you move further along through your pregnancy. The reason is because your baby’s growth is placing more demands on your body. The caloric boost accommodates her needs. Plan on consuming an extra 300 calories each day.

Unfortunately, this doesn’t mean you can fill the gap with junk food; you need to consume the right kind of calories to maintain a healthy body weight. To that end, get into the habit of weighing yourself periodically rather than merely counting the number of calories you’re eating.

Proteins And Vitamins: Getting The Essentials

Protein and amino acids are necessary in order to encourage healthy cell growth and blood production while you’re pregnant. Aim for 70 to 75 grams of protein each day. Lean meats (e.g. chicken) and fish are good sources. So too, are egg whites, peanut butter, and even tofu.

Your pregnancy diet should also be rich with the right vitamins. You’ll obviously need a good daily source of vitamin C (vital for your little one’s development) because your body cannot store it. The easiest way to get a major portion of your daily allowance is by drinking a glass of orange juice. Broccoli, tomatoes, strawberries, and kiwi are also good sources.

Besides vitamin C, try to include a source of vitamins A, B6, and B12 into your daily diet. Vitamin A will help keep your skin, eyes, and bones healthy. B6 will help your body make efficient use of proteins and fat while B12 helps your nervous system.

Vegetables And Fruits: Nature’s Gift

Some vegetables and fruits are more valuable than others when you’re pregnant. Focus on leafy veggies and yellow fruits. Add apricots, grapefruit, spinach, and papaya to your diet. Carrot juice, tangerines, mango, and sweet potatoes are also good. They’ll deliver the beta-carotene and riboflavin you and your baby need. Beta-carotene, in particular, is valuable for your baby’s development.

Fats Are Not Always Bad

Advertisements for health clubs have all but permanently saddled fat with a bad reputation. In reality, there are good and bad fats. For example, foods that contain omega-3 fatty acids are essential for your baby. They support healthy brain development and vision strength while helping you to store energy (increasingly important as you move into your third trimester). The key is to maintain a balance of good fats in your pregnancy diet. Nuts, vegetable oil, and peanut butter are fantastic sources.

The best way to plan your diet during your pregnancy is to speak with your doctor. He or she can create a comprehensive meal plan that will help ensure you maintain a healthy weight. As a rule of thumb, plan to gain five or six pounds during your first trimester, and one pound each week until your due date. If you notice that your body weight strays far above or below that marker, inform your doctor.

The Pregnant Woman's Guide to Eating Healthy

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• Healthy Pregnancy Diet