The first mistake pregnant women make is to increase their caloric intake too much to accommodate baby. The baby will get all the vitamins and calories it needs from a normal diet with a few additional calories, maybe about 300 Kcal a day.

1. Do not eat for two. The first mistake pregnant women make is to increase their caloric intake too much to accommodate baby. The baby will get all the vitamins and calories it needs from a normal diet with a few additional calories, maybe about 300 Kcal a day.
2. Increase calories by 300 Kal a day. The only additional calories needed in the diet are about 300 calories per day. This should be consumed as additional protein, whole grains and vegetables as these are good for overall body health and for baby.
3. Increase protein by 25 grams per day. The amount of protein the body needs will increase by about 25 grams during pregnancy. Twenty five grams of protein is equal to only 100 calories.
4. Eat a variety of foods. In addition to protein and whole grains, the pregnant mom needs to eat a variety of foods. There are only a select few foods that are off limits. Other than these foods, a rainbow of foods can be eaten. It is important to follow the food pyramid and eat from all the recommended food groups.
5. Avoid mercury filled fish. Most fish have some mercury content, but canned tuna is the one that gets the most attention. Canned tuna should be eaten in moderation while pregnant. Tilefish, king mackerel, swordfish and shark should be avoided.
6. Increase fluids. While the recommendation to drink more water is not reserved for pregnant women, it is important to stay properly hydrated during pregnancy. Drinking 8 to 10 glasses of water a day is a good start.
7. Increase or maintain fiber. Many people do not get enough fiber in their diets. The optimal fiber amount is 35 grams per day. Whole grains and cereals with fiber can increase daily intake dramatically.
8. Cook meats to well done. Never before has cooking meat until well done been so important. Rare meats can carry diseases that can be harmful to mom and baby. All meat types should be cooked to well done - even beef.
9. Add a prenatal vitamin. Taking a vitamin is second nature to some women, but for those who do not take a daily vitamin before pregnancy, the prenatal vitamin is especially important. Setting an alarm each evening for some time in the morning is a great way to get into the habit of taking that prenatal vitamin.
10. Stock up on folic acid rich foods. While the prenatal vitamin contains folic acid, there can never be too much in the diet. Spinach and other dark green leafy vegetables are rich in this life saving acid. During the first two weeks of pregnancy, folic acid helps to prevent neural tube defects in the fetus.
11. Keep fats and sugars to a minimum. Just because you are pregnant and you will be gaining weight anyway does not mean the time is right to eat as much fat and sugar as you want to. Your diet needs to stay focused and rich in foods that offer something to the body. High fat foods and high sugar foods are good once in a while, but not as part of the daily diet.
12. Baby is not a reason to eat everything in sight. Following along the same lines as the above tip, baby is not a reason to eat, eat, and eat. A recent study found that women who are on a diet when they conceive are more likely to gain extra weight while pregnant. This "eat all I want" mentality can lead to a higher risk of C-Section birth.