4 tips when you're eating for two

There are many big decisions to make when you are pregnant. Selecting a name, nursery colors and the perfect baby gear are just a few. But choosing the right food to eat is also a key part of bringing a new life into the world.

A nutritious, well-balanced diet is important for a healthy baby. A good diet also helps soon-to-be moms:

• Feel better throughout their pregnancy
• Reduce common pregnancy-related conditions like nausea and constipation
• Boost energy levels
• Manage chronic conditions
• Get fuel they need for a faster recovery
• Pass on nutrients to the baby if they are breastfeeding

4 nutrition tips to follow

1. Know your calorie needs
   Eating for two doesn't mean pregnant women should eat enough food for two people. It means eating the right amount of healthy foods. This helps support both a mom's changing nutritional needs and the growing baby's. But oftentimes people overestimate how many calories expectant moms need. In fact, in the second trimester most women only need about 340 extra calories a day. In their third trimester, they need 450 extra calories. Just remember the number of calories needed can vary from person to person, so it's a good idea to consult your doctor about your specific nutritional needs.
    
2. Focus on folic acid
   It is essential for pregnant women to get the right amount of folic acid. Folic acid is an important B vitamin. It helps reduce the risk of serious birth defects in the baby's spine and brain and is most critical to take this in early pregnancy. Experts recommend that all women of reproductive age should get 400 micrograms a day.
   
    Many women take a prenatal supplement containing folic acid, but it can also be found in:
    
   • Fortified pasta
   • Fortified breads
   • Fortified breakfast cereals
   • Dark green leafy vegetables
   • Avocados
   • Broccoli
   • Beans
   • Oranges
      
3. Eat the rainbow
   Eating a variety of colorful fruits and vegetables every day can help you get the vitamins, minerals and nutrients needed during pregnancy. These foods also have powerful antioxidants and are important for a healthy body.

4. Get your calcium
One of the most essential nutrients during pregnancy is calcium. This hardworking mineral helps control fluids. It also supports the normal function of the systems within the body. Calcium is critical for the healthy growth of bones and tooth buds in the fetus too. Most soon-to-be moms need about 1,000 mg of calcium a day.

Calcium-rich foods include:

• Milk
• Yogurt
• Cheese
• Kale
• Broccoli
• Calcium-fortified cereals and juices

Supporting healthier pregnancies in the U.S.

America's maternal mortality rates remain high. There are three main causes behind this trend: 

1. The high levels of chronic health conditions
2. Racial inequities in health care delivery
3. Differences in access to nutrition and support services where an expectant mother lives

Mom's Meals^® can help

Mom's Meals offers a wide range of convenient, home-delivered meals including a Protein+ menu with at least 25 grams of protein and 600 calories to help women meet their nutritional needs before, during and after pregnancy. You can also choose condition specific and general wellness menu options.