Here are a few tips to help you plan your meals. First, let's talk about protein. You need at least 3 ounces (75-80 grams) of protein each day. That translates into four servings. Protein rich foods include lean meat, fish, beans, nuts, milk, yogurt, cheese, eggs, and other dairy products. Protein helps build the muscles and organs in your baby's body. Seafood is an excellent source of protein, but make sure that it's fresh and not high in iodine. If you're a vegetarian and don't eat any animal products, you need to combine beans with a wheat (or rice) product at the same meal to meet your protein needs.
Carbohydrates give you energy, and are usually your biggest source of calories. Most of what we eat are carbohydrates, like bread, potatoes, cereals, and lots of fruits and vegetables. Stay away from candy, cake, and donuts. They do contain carbohydrates, but they're also high in fat and not very nutritious. Instead, eat whole grain bread and cereals, baked potatoes, and beans. These will supply you with vitamins and fiber.
Calcium helps to build strong bones and teeth, plus muscles and other organs. Dairy foods aren't your only calcium source, but they are a good one.
Stay with low fat milk and dairy products. Green vegetables like broccoli are another good source of calcium. You can also find it in almonds, peanuts, dried fruit and baked goods with sesame seeds.
Your body does not require much fat, even during pregnancy. If you follow a healthy and well-balanced diet, you'll be getting enough fat automatically. Remember to trim excess fat from foods, eat lean meats that have been steamed, baked or broiled, and use canola or olive oil rather than vegetable oils.