Pregnancy is a time for growth and additional demand for nutrients.  Additional energy is required during pregnancy to support the metabolic demands of pregnancy and fetal growth.  When pregnant a person should eat healthy foods of good quality.  A person can eat more but it is not necessary to eat for two. 

In the first trimester ladies usually get morning sickness and do not feel like eating.  It is important to keep some food in and focus on the foods that do not make a person nauseous.  Small frequent dry meals of easily digested carbohydrate foods are usually better tolerated.   Bland, low fat foods are usually best tolerated and this would include pasta and crackers.

In the second and third trimester a person’s appetite is better and then it is necessary to eat a wide variety of healthy foods.  When you eat more it is essential that the extra energy comes from foods rich in nutrients, protein and low GI carbohydrates. 

The most important food groups are fruit, vegetables and high fiber whole wheat products.  Supplement your diet with good quality proteins like fish, legumes, chicken and moderate amounts of red meat.  Fats should be from highest quality olive oil, avocado pears and nuts.

Adding 3-4 servings of milk or milk products like low fat milk, nonfat powdered milk, buttermilk, yoghurt and cheese will provide additional high-quality protein and calcium.    

Although weight gain is unavoidable an excessive weight gain is not healthy for you or the baby and very difficult to loose after pregnancy.

Drinking six to eight glasses of water is recommended. 

It is necessary to stay active while you are pregnant.  Consult your doctor before starting an exercise program if you have never exercised in the past.  If you exercised on a regular base before your pregnancy you can continue till the end of the pregnancy.  If you start to feel uncomfortable doing exercise you can lower the intensity or change to a more comfortable form of exercise.  If you want to start exercising for the first time, I suggest that you join classes especially for pregnant women.  Swimming and walking are good exercises.  Warm conditions and strenuous exercise can be harmful to the unborn baby.  Moderate exercise will help for moodiness, irritability, insomnia, and will help to keep your muscles firm and help to prevent excessive weight gain.