What are the basic nutrition guidelines?

• Eat 4-6 smaller meals a day to help relieve heartburn and discomfort you feel as your baby grows.
• Try to eat foods from each of the five food groups every day. The five food groups include grains, vegetables, fruits, milk products and proteins.
• Be sure you're getting the right amount of vitamins and minerals you'll need to keep you and baby healthy, such as folic acid and calcium. Take a prenatal vitamin everyday as a part of a healthy pregnancy.
• Limit caffeine to 200mg a day. That's about one 12 oz. cup of coffee.
• Caffeine is also found in tea, soft drinks, energy drinks and some over-the-counter medications.
• Limit sodas and juice, and aim for 6 to 8 glasses of water a day.
• Limit "junk food" as much as possible.

What foods should I avoid?

There are certain foods to stay away from to help protect the health of your unborn baby. Avoid food-borne illnesses by washing your hands before eating and making sure you're taking extra steps to handle food safely and keep food fresh. Stay away from shark, swordfish, king mackerel and tilefish because they contain high levels of mercury, a toxin that your baby is more sensitive to.

Pregnant women are also more sensitive to bacteria like listeria which can be found in:

• Raw or undercooked eggs, meat, poultry, fish, shellfish and sprouts
• Any cheeses made with unpasteurized milk. Some examples include soft cheeses such as Brie, Camembert, Roquefort, Feta, Gorgonzola and Mexican style cheeses that include queso blanco and queso fresco, unless they clearly state that they are made from pasteurized milk.
• Unpasteurized milk or juice
• Deli meats and hot dogs, unless reheated until meat is steaming