You're eating for two

A healthy diet means a healthier baby and a healthier you.

Let's look at one of the most significant topics which always raises a number of questions: Just what should a pregnant mom eat to ensure the best start in life for her baby, as well as her own wellbeing?

Healthy eating is an important part of your pregnancy. The food you eat provides your baby with the nutrients needed for healthy growth and development–and it gives you the strength and stamina to get through your pregnancy! For a healthy pregnancy and a healthy baby, strive for a balanced, nutritious diet.

Balanced from the beginning

The key to a healthy diet is balance. Make sure that you eat foods from all the basic food groups:

Grains
Try to eat whole grains, such as wholewheat bread and pasta, oatmeal or brown rice. Whole grains contain more vitamins, minerals and fiber. Six ounces per day are recommended.

Fruits and vegetables
Fruits and vegetables are a great source of fiber, vitamins and minerals, such as folic acid. Try to choose a variety of fruit and vegetables. And remember to thoroughly wash all fruit and vegetables before eating. Two and a half cups of vegetables and one and a half cups of fruit per day are recommended.

Meat and beans
Meat, beans, eggs and nuts are excellent sources of protein and iron. If you eat meat, be sure to choose lean cuts, such as ground sirloin, chicken or turkey. Certain kinds of fish, such as salmon or trout, are also recommended. A word of caution regarding fish: most doctors recommend eating no more than 8-12 ounces of fish per week (about two servings). If you don't eat meat or fish, beans are a good option. There are plenty to choose from: black, navy or kidney beans, lentils, soybeans or soy-based foods. Nuts and seeds, such as walnuts, almonds and flax seeds, are also good for you; 5-5.5 ounces per day are recommended.

Milk
Milk, cheese and yogurt are excellent sources of calcium, protein and vitamin D. Dairy products can also be packed with saturated fat, so try to select low-fat or fat-free items. Make sure you only buy milk or milk products that have been pasteurized. Three cups per day are recommended.

Coping with cravings

Cravings are an inevitable part of nearly every pregnancy. Is your body trying to tell you something, or is it hormonal? Whatever the reason, cravings are nearly impossible to ignore. But you don't have to let cravings interfere with your healthy diet. Here are a couple tips to help you keep your cravings under control.

Plan out your meals
Planning out and eating a healthy breakfast, lunch and dinner will help to curb your cravings between meals. If you find that you are becoming hungry between meals, try having several small meals each day.

Have healthy snacks on hand
Sometimes a craving just sneaks up on you! For times like this, make sure you have many healthy snacks around the house. If you find that you are craving sweets, make sure you have fresh fruit, graham crackers, low-fat pudding or yogurt, or non-fat frozen yogurt on hand. Healthier salty snacks include baked chips, pretzels, sunflower seeds or peanuts.

It's okay to splurge–occasionally
It's not the end of the world if you treat yourself to an ice cream sundae. Just remember that balance is the key to a healthy diet. Don't overdo it!

If you notice that you start craving non-food items, such as clay, laundry or dishwasher detergents, soap, wax or dirt, talk to your doctor. This is a condition called pica. No one knows what causes it, but eating these items can be harmful to you and your baby.

Proceed with caution

Just because you're pregnant–and hungry–doesn't mean you get to order anything off the menu. There are some things that pregnant women need to avoid:

• Raw meat and seafood, raw eggs, deli meat, unpasteurized milk or juice and soft cheeses such as Brie and feta These foods can be contaminated with bacteria that can harm your unborn baby.
• Alcohol Drinking alcohol while you are pregnant can cause your baby to be born with physical, mental or emotional disabilities. Doctors don't know how little alcohol it takes to harm an unborn baby, so it's best to avoid it altogether.

Don't feel overwhelmed by nutrition advice during your pregnancy. Just take a look at your diet, and make sure that you are getting all the nutrients that you and your baby needs. A balanced, nutritious diet will help keep you healthy and strong through your pregnancy, and it will give your baby a great start to life!