Eat enough food to gain weight at the rate recommended by your doctor. Continue to eat a balanced diet even if you think you are gaining weight too quickly.

Adequate amounts of vitamins, minerals and other nutrients required during pregnancy are easier to obtain when the diet is varied.

Limit nutrient deficient, high kilocalorie foods. Substitute foods that have higher nutritive value.

Eat meals and snacks at regular intervals. Do not skip meals. This reduces discomfort and helps you obtain the necessary nutrients.

Buy foods that are labeled "enriched" or "fortified" or made of whole grain.

To improve absorption of iron, include meat, poultry, fish or vitamin C-rich foods to meals.

Include milk or milk products in your diet.

Drink extra fluids (water is best) throughout pregnancy to help your body keep up with the increases in your blood volume. Drink at least 6 to 8 glasses of water, fruit juice, or milk each day.

Take 30 milligrams of iron during your pregnancy as prescribed by your doctor to reduce the risk of anemia later in pregnancy.

Caffeine, found in tea, coffee, soft drinks and chocolate, should be limited.

Try to limit or avoid alcohol.

Pick foods that do double duty. For example, low-fat milk, cottage cheese, and yogurt all offer servings of both calcium and protein.

Broccoli provides both iron and calcium, while fresh fruits (especially those high in vitamin C) are always a good idea.

Avoid empty calories. Junk food offers little or no nutritional benefit, while heaping on extra calories you don't need. Greasy or fried foods can also intensify feelings of nausea.

Remember to take a prenatal vitamin every day. Whether one prescribed by your doctor or an over the counter version, prenatal vitamins provide essential minerals like folic acid, which helps prevent certain birth defects.

Vegetarians must increase protein consumption by an additional 20 percent each day. Good sources of protein include eating a variety of beans, hummus, soy products and tofu.

Eating dark leafy green vegetables each day, such as spinach and broccoli will provide iron, as will nuts, seeds and some cereals. To help the body absorb iron, include citrus fruits and avoid caffeine, which will inhibit absorption. Fruits and vegetables provide important vitamins and minerals, as well as fiber to aid digestion. Choose at least three vegetables and two fruits every day.

Consume 400 micrograms of folic acid daily. Good sources of folic acid are breakfast cereals fortified with the B vitamin, lentils, asparagus, spinach, orange juice, enriched breads and pasta, lettuce and broccoli.