The old saying that a pregnant woman is eating for two is really not true. While there are special nutritional needs associated with pregnancy, most women need only to consume an extra 300 calories per day. Underweight women, teenagers and women carrying twins are exceptions.

Appropriate weight gain decreases the chances of delivering a small baby. Typically women gain 30 pounds during pregnancy. Changes in their body account for the greatest portion of weight gain.

Weight Gain During Pregnancy

7 pounds Maternal fat, protein and nutrient stores
4 pounds Increased fluid volume
4 pounds Increased blood volume
2 pounds Breast Enlargement
2 pounds Uterus
2 pounds Amniotic fluid
1.5 pounds Placenta
7.5 pounds Baby

Eating a well balanced diet is the key to appropriate weight gain. Pregnant women need to choose their calories wisely being sure to include food from all of the essential food groups. Women need to consume at least four servings of fruit and vegetables (two rich in Vitamin A such as dark, leafy vegetables and two rich in Vitamin C such as citrus fruit), at least four calcium rich milk or milk products, at least four servings of protein and plenty of fiber-rich, complex carbohydrates such as whole-grain cereals and breads. Drinking at least eight glasses of water daily is also important.

Most nutrients needs are met through a sensible diet. It is particularly important for pregnant women to consume more iron, folic acid, protein, calcium and phosphorus than they did before. Iron is necessary to carry oxygen in the blood to the fetus. Folic acid is also needed to make blood. Calcium and phosphorus are needed to make the baby's bones. Protein is essential for fetal muscle growth and blood.