The Best and Worst Foods to Eat During Pregnancy

When I was about three months pregnant, my obstetrician told me, "Certain foods go to the front, and others go to the back." Since then, no matter how many years I studied nutrition or how many prenatal classes I taught, no statement was as succinct or painted as clean an image as that one. So if you're around three months pregnant, and you've already gained about 20 pounds, most of that weight gain probably had little to do with your growing fetus and more to do with overfeeding.

Armed with a cache of wit and wisdom, I'd like to share a few maternity mantras to help you enjoy this unique and amazing time in your life -- while also looking ahead to enjoying the way you look and feel after your special delivery:

The thought of eating for two could lead to eating too much. Excessive portion sizes and giving into every craving could lead to double time at the gym after delivery. Even more seriously, it could put you at risk for complications during pregnancy. On average, the demands of pregnancy require around an extra 300 calories per day. The goal is to add foods rich in nutrients you may otherwise not get enough of, like calcium from milk or fiber from whole grains.

The power of protein is important for you and your baby to fuel muscles and promote growth. You may be getting enough protein from your typical diet, but it's important to choose the right sources of lean protein and be sure to double check that your taking in the right quantities. Choose chicken, lean meat, low-fat dairy and part-skim cheeses.

Docosahexaenoic acid is important for your baby's brain and eye development. Food sources that are naturally high in DHA and omega-3 fatty acids include fortified eggs, walnuts and certain fish. Fish is an excellent source of protein that's low in calories and high in nutrient value, but when it comes to the type of fish to select, we need to keep food safety in mind. Women in their childbearing years, as well as pregnant and nursing women, should avoid shark, swordfish, king mackerel and tilefish because of their methylmercury -- a heavy metal that's toxic to a developing baby's neurological system. The Food and Drug Administration is updating its advice for pregnant women on the appropriate levels of mercury in seafood, but don't wait for this information to appear on seafood packages -- you can probably have several children before that happens. The 2010 Dietary Guidelines for Americans incorporated the FDA's warnings to state that pregnant and breastfeeding women should consume eight to 12 ounces of a variety of safe seafood per week, while limiting white albacore tuna to six ounces a week. You may need to speak with your health care provider about taking an omega-3 supplement.

Vitamins such as folic acid and vitamin B-6 aid in reducing the risk of neural tube defects that causes spina bifida. Taking a daily multivitamin containing 400 micrograms of folic acid before you are pregnant is recommended, and be sure to choose rich food sources including lentils, dark green veggies and non-citrus fruit. You can find vitamin B-6 in fish and meat, as well as in non-animal sources such as bananas, avocados, potatoes, spinach and fortified grains.

Carbohydrates are a pregnant woman's best friend. They help halt nausea, squelch craving and smooth moods. Whole-grain, high-fiber carbs can also help alleviate the discomfort of constipation, but be sure to couple fiber with fluid, or else it'll cork you up instead of provide a moving experience.

Calcium is essential for your baby's bone development and for your long-term bone strength. Don't underestimate how much your intake of calcium today will help bolster your bones for the future. You can put a solid deposit in the bone bank by choosing yogurt, cheese and other non- or low-fat dairy products. Fortified cereals and dark leafy greens such as spinach, kale and collard greens are also high in calcium.

Let's get something straight about weight gain in pregnancy... You are supposed to gain weight. This is normal. It's suggested that one to four pounds total should be gained during the first three months (first trimester), and two to four pounds per month should be gained during the fourth through ninth months (second and third trimesters) for a total of approximately 25 to 35 pounds for women who start their pregnancies within a healthy weight range. Weight gain ranges may differ for those who begin this journey either over- or underweight.

Keep in mind that although you might be in a hurry to ditch post-pregnancy pounds, it took at least nine months to put them on, so be as patient with yourself as you will have to be with your new bundle of joy.

Bonnie Taub-Dix, MA, RD, CDN, has been owner of BTD Nutrition Consultants, LLC, for more than three decades and she is the author of Read It Before You Eat It. As a renowned motivational speaker, author, media personality, and award-winning dietitian, Taub-Dix has found a way to communicate how to make sense of science. Her website is BetterThanDieting.com.