Calories Still Count
Most women gain 25 to 35 pounds during pregnancy. Eating for two means extra vitamins and calories, but maybe not as many as you think. Keep these pointers in mind to help boost your calorie intake smartly.

• Although you may be tempted to eat twice as much, you have no medical reason to do so. Your body becomes more efficient during pregnancy and is able to absorb more of the nutrients you eat.
  
  
• Consuming twice as much doesn't double your chances of having a healthy baby. Instead, it's likely to mean excessive weight gain for you, which can lead to complications.
  
  
• You only need about 300 extra calories a day when you're pregnant, and even fewer during your first trimester. That's about the number of calories found in 2 ½ cups of low-fat milk or a tuna sandwich.
  
  
• Instead of helping yourself to extra servings at mealtime, think in terms of a smart snack like a glass of orange juice and a couple of slices of whole-wheat toast.

*Consult your doctor about what to eat based on your personal needs.

Here's an example of a daily menu from the USDA (with a few extra snack suggestions to boost your calcium intake):

Breakfast:
1/4 cantaloupe
2 whole-wheat pancakes with blueberry sauce
1 cup skim milk

Lunch:
Chili-stuffed baked potato topped with low-fat, low-sodium cheddar cheese
1 cup spinach and orange salad
6 wheat crackers
1 cup skim milk

Dinner:
Apricot-glazed chicken, 1 breast half
3/4 cup rice or pasta pilaf
1 cup tossed salad with reduced-calorie Italian dressing
2 small hard rolls
1/2 cup vanilla ice milk

Snacks:
6 oz nonfat plain yogurt
1/2 cup nonfat cottage cheese
1/2 medium apple
1 large soft pretzel

Source: BabyCenter.com

A Nutrient-Dense Diet
A healthy diet for a pregnant woman should be nutrient dense. This means choosing foods with a high nutritional content, while reducing or avoiding non-nutritious foods like refined sugars and junk food.

In addition, a healthy pregnancy diet may require vitamin or mineral supplements, especially iron, calcium, folate and for some women, vitamin D. A pregnant woman’s protein requirements are greater than normal, which usually isn’t a problem in the U.S. where the daily diet is typically very protein-rich.

Generally, excessive use of sodium should be restricted in order to avoid hypertension, as well as too much weight gain. Pregnancy takes about 300 extra calories a day to maintain, and an average-sized woman can expect to gain between 25 and 35 pounds overall. This means increasing your calorie intake from the main food groups, according to your energy (calorie) requirements, as follows:

Table 1. Food Pyramid Servings For Pregnant Women

Source: U.S. Department of Agriculture (USDA), U.S. Department of Health and Human Services (USDHHS), American College of Obstetricians and Gynecologists (ACOG), Food and Drug Administration (FDA), Office on Women's Health in the Department of Health and Human Services

Notes:
(1) USDA recommendations for limiting intake of fat, cholesterol and sodium are the same for pregnant women as for the general population.
(2) It is best to drink six to eight glasses of water and no more than one soft drink or cup of coffee per day to limit caffeine.

*Serving Sizes (each amount is equivalent to one serving)

Grains 1 slice of bread
Vegetables ½ cup raw hard vegetables or 1 cup raw leafy
Fruits ½ cup raw fruit
Dairy/Milk 1 cup of milk
Meats 2 to 3 ounces of meat, fish or chicken