What should I make sure to include in my diet?

Calcium: Pregnant and lactating adult women require an additional 40% of calcium a day (1200-1500 mg per day). Almost all of the extra calcium goes into the baby's developing bones. To get this extra calcium, 3 extra servings (3 cups) of milk or dairy products are needed. If you are lactose intolerant, you can still get this extra calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might even prescribe a calcium supplement.

Sodium: This is important during pregnancy. 2,000 to 8,000 milligrams of sodium a day is recommended during pregnancy. There are 2,325 milligrams of sodium in one teaspoon of salt, and because salt is in most foods, the increased need for it during pregnancy is not too difficult to achieve. Sodium helps to regulate the water in the body.

Fluids: Drink plenty of fluids, especially water, during pregnancy. A woman's blood volume increases dramatically during pregnancy. Drinking at least eight glasses of water a day can help prevent common problems such as dehydration and constipation.

To find out what other nutrients are important during pregnancy and how much you need, ask your healthcare provider any questions you may have.

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