USDA Provides Personalized Nutrition Tool for Expectant and Nursing Moms

What This Means to You

Whether your baby's still growing in your belly or blossoming before your eyes while you nurse, how you eat during pregnancy and breastfeeding essentially boils down to the basics — getting plenty of the five food groups (wholesome fruits, vegetables, whole grains, calcium-rich foods, and protein) and lots of good old-fashioned water to keep you hydrated.

Taking a daily prenatal vitamin also helps keep your body and your baby's nourished while you're expecting, as well as during your nursing days. You'll also need to drink and eat enough throughout your pregnancy and breastfeeding period.

 Getting the right amounts of essential nutrients will help:

• your baby grow and develop
• keep your body from becoming depleted of the nourishment you need
• give you the energy and stamina necessary to take care of your baby
• your body make enough milk once you have your little one

But before you start adding on more calories, talk to your doctor about how many more you should consume every day based on your weight and height. Although women who are overweight or obese still need to eat well, they may not need to gain much, if any, additional weight during pregnancy.

If the doctor gives you the OK to eat up, make sure the extra food you eat isn't just empty calories. Try to focus on eating a wide variety and balance of nutritious foods to keep both you and your baby as healthy as possible.