Your nutrition needs increase during pregnancy. Your body needs protein, carbohydrate, and fats for energy. Good sources of these nutrients include:

• Lean protein. Examples include fish that are low in mercury, lean meat, poultry, low-fat milk products, tofu, and beans, peas, and lentils (legumes). Fish that are low in mercury include shrimp, salmon, and catfish.
• Carbohydrate from whole grains, fruits, vegetables, legumes, and low-fat milk products.
• Unsaturated fats like olive oil and canola oil, avocados, and nuts.

Important vitamins and minerals during pregnancy include:

• Calcium. Calcium is found in dairy products and nonmilk sources such as tofu, broccoli, fortified orange juice or soy milk, and leafy green vegetables.
• Folic acid. Folic acid (or folate) is found in foods such as liver, vegetables (especially spinach, asparagus, and brussels sprouts), fruits (such as bananas and oranges), and beans and peas. Enriched products such as cereal, bread, pasta, and rice are also good sources.
• Iron. Iron is found in foods such as red meat, shellfish, poultry, eggs, nuts, beans, raisins, whole-grain bread, and leafy green vegetables.

Your doctor or midwife will recommend taking a folic acid supplement. Taking a prenatal vitamin is an easy way to do this. It can also give you other important nutrients.

Your daily calories needs

In the first trimester, you'll probably need the same amount of calories as you did before you were pregnant. In the second trimester, you'll likely need to eat about 340 extra calories a day. In the third trimester, you'll need about 450 extra calories a day.

Talk to your doctor or a dietitian about your daily calorie needs. Your needs depend on your height, weight, and activity level.

Your calorie needs also depend on whether you are carrying one baby or more. If you are pregnant with twins, triplets, or more, your calorie needs will increase.