Now that your appetite is back, this is a great opportunity to focus on eating a healthy, well-balanced diet. About 300 extra calories each day are needed for women of normal weight to maintain a healthy pregnancy. These extra calories provide an expectant mother with energy and help her unborn baby gain the proper weight. Calories should come from a balanced diet of protein, fruits, vegetables, and whole grains, with sweets and fats kept to a minimum.

Nutrition is a primary factor in the health of the mother and the baby. The following daily food servings for pregnant women are recommended by the American College of Obstetricians and Gynecologists (ACOG):

9 servings of bread and whole grains

4 servings of vegetables

3 servings of fruit

3  servings of milk and milk products

3 servings of meat and protein foods

6 to 8 glasses of water

These serving recommendations are for women who are of normal weight before becoming pregnant. Underweight or overweight women should discuss their nutrition needs with their physician.

Fluid intake is also an important part of healthy pregnancy nutrition. Women can take in enough fluids by drinking 6 to 8 glasses of water each day, in addition to the fluids in juices and soups. An expectant mother should talk with her physician about restricting her intake of caffeine and artificial sweeteners. All alcohol should be avoided in pregnancy.

Generally, women who exercise and are physically fit before pregnancy can safely continue exercising throughout the pregnancy. Exercise is an important part of pregnancy health, and with the approval of your physician, can often minimize the physical discomforts of pregnancy and help with your recovery after your baby is born. However, exercise may not be possible with certain pregnancy conditions such as preterm labor or high blood pressure. And, there are some physical activities that are not safe during pregnancy. So talk with your physician and find out if you can continue your current exercise regimen.