Maintaining a healthy diet is paramount when you're pregnant or breastfeeding. Experts suggest you eat a variety of healthy foods and take a daily prenatal vitamin recommended by your health care provider to help fill in nutritional gaps. We've all heard (or said!) the excuse, "I'm eating for two," but the reality is most pregnant or nursing women are advised to consume 300 extra calories a day (400 while nursing). That being said, I think it's most realistic to treat yourself and give in to cravings as long as it's in moderation.

To see a detailed chart breakdown of daily allowances,


Recommended Daily Allowances from A.D.A.M

Nutrient Non-pregnant Women Pregnant Women Lactating Women Function
Kilocalories 2200 2500 2600 Provides energy for basic body functioning
Vitamin A (micrograms=mcg) 700 770 1300 Aids vision; needed for growth of bones and teeth
Vitamin B6 (milligrams=mg) 1.5 1.9 2.0 Aids in the formation of red blood cells
Vitamin B12 (mcg) 2.4 2.6 2.8 Aids in the formation of red blood cells
Vitamin C (mg) 75 85 120 Needed for wound healing, resistance to infection, and collagen formation
Vitamin D (mcg) 5 5 5 Aids in the growth of bones and teeth
Vitamin E (mg TE) 15 15 19 Needed for the formation and use of red blood cells and muscles
Vitamin K (mcg) 90 90 90 Prevents a rare bleeding disorder in the newborn
Calcium (mg) 1200 1000 1000 Essential for the growth and health of bones and teeth and proper muscle and nerve function
Folate (mcg) 400 600 500 Prevents neural tube defects in the fetus; essential for blood and protein production and cell division
Iodine (mcg) 150 220 290 Required for hormone production
Iron (mg ferrous iron) 18 27 9 Essential for the production of hemoglobin, an important blood protein
Magnesium (mg) 320 350 - 360 310 - 320 Needed for proper nerve and muscle function
Niacin (mg NE) 14 18 17 Promotes healthy skin, nerves, and digestion; helps the body use carbohydrates
Phosphorous (mg) 700 700 700 Essential for the growth and health of bones and teeth
Protein (grams=g) 38 50 60 Needed for overall health and growth; aids in blood production and supplies the "building blocks" for your baby's body
Riboflavin (mg) 1.1 1.4 1.6 Aids in the release of energy to cells
Thiamin (mg) 1.1 1.4 1.4 Helps the body digest carbohydrates
Zinc (mg) 8 11 12 Aids in the production of enzymes and insulin