Your Pregnancy Meal Plan

This plan is designed so that you can pick a different meal and snack for each day of the week; we've counted the calories for you. And you get to eat lots -- breakfast, lunch, dinner, two snacks (one calcium rich, one regular), and a treat. Woo hoo! All recipes are single servings, so this is a total no-brainer. The recipes here are an average of 400 calories more than a non-pregnant woman eats (exactly what you need during your second and third trimester).

Total daily calories: 2200

If your doctor says you are underweight, you'll likely need about 2400 calories a day: Add an after-dinner snack from the snack list or double the size of one snack during the day.

If you started your pregnancy overweight, you'll likely need about 2000 calories a day: Only choose one snack each day.

Breakfast 1: Classic Apple-Cinnamon Overnight Oats

Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Pour one cup of nonfat milk over 2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons chopped walnuts and a small apple (chopped).

NUTRIENT TOTALS

Calories: 448.3
Protein: 19.6 g
Carbohydrate: 65.3 g
Dietary Fiber: 9.148 g
Total Sugars: 24.2 g
Total Fat: 13.8 g
Saturated Fat: 1.84 g
Cholesterol: 4.94 mg
Total Omega-3 FA: 1.43 g
Calcium: 560.1 mg
Iron: 3.147 mg
Sodium: 132.1 mg
Vitamin D: 0 mcg
Folate: 47.7 mcg
Folic Acid: 0 mcg

Breakfast 2: Egg Wrap

Craving some Mexican? This egg wrap will satisfy your early-morning munchies. Scramble one egg and one egg white in 2 teaspoons olive oil. Add 1 cup baby spinach and sauté until just wilted. Put egg-spinach mixture on a 10-inch whole wheat tortilla, along with 1/4 cup reduced fat shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy.

NUTRIENT TOTALS

Calories: 453.4
Protein: 26.2 g
Carbohydrate: 44 g
Dietary Fiber: 6.86 g
Total Sugars: .941 g
Total Fat: 21.2 g
Saturated Fat: 5.989 g
Cholesterol: 231.5 mg
Total Omega-3 FA: .164 g
Calcium: 353.8 mg
Iron: 4.448 mg
Sodium: 856.6 mg
Vitamin D: .438 mcg
Folate: 123.6 mcg
Folic Acid: 16.8 mcg

Breakfast 3: Pear and Cheese Breakfast Sandwich

An English muffin turns this traditional lunch-time sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice of cheddar cheese. Put both halves under the broiler for 2-3 minutes, or until the top browns and the cheese is melted. Sandwich the two halves together. Serve with the remaining half of the pear spread with 2 teaspoons almond butter.

NUTRIENT TOTALS

Calories: 447.5
Protein: 15.1 g
Carbohydrate: 64.5 g
Dietary Fiber: 12.6 g
Total Sugars: 23.2 g
Total Fat: 17.5 g
Saturated Fat: 6.914 g
Cholesterol: 29.8 mg
Total Omega-3 FA: .149 g
Calcium: 314.7 mg
Iron: 2.688 mg
Sodium: 397.9 mg
Vitamin D: .085 mcg
Folate: 88.7 mcg
Folic Acid: 0 mcg

Breakfast 4: Crunchy Pumpkin Spice Parfait

This breakfast is so tasty, it practically doubles as dessert. If you've got a sweet tooth, then you're in for a treat. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice and 2 teaspoons of maple syrup into 1 cup of nonfat plain yogurt. Put half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews. Pour on remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews.

NUTRIENT TOTALS

Calories: 455.4
Protein: 20.7 g
Carbohydrate: 68 g
Dietary Fiber: 6.357 g
Total Sugars: 21.9 g
Total Fat: 13.7 g
Saturated Fat: 2.825 g
Cholesterol: 4.41 mg
Total Omega-3 FA: .027 g
Calcium: 552.2 mg
Iron: 3.727 mg
Sodium: 199.5 mg
Vitamin D: 0 mcg
Folate: 71.2 mcg
Folic Acid: 0 mcg

Breakfast 5: Bacon and Egg Frittata

With this baked dish you get two breakfast faves -- bacon and eggs -- in one portable package. Preheat the oven to 350 degrees F. In a medium bowl whisk together 8 eggs with 1/4 tsp. salt and freshly ground pepper to taste; set aside. Cook and stir 1/4 lb. chopped lower-sodium bacon in a 10-inch non-stick, oven-safe skillet over medium until crisp. Pour the eggs over the remaining bacon in skillet. Sprinkle evenly with 1 Tbs. finely chopped chives. Transfer the skillet to the oven and bake for 10-12 minutes or until set. Makes 8 servings. Serve warm, cold, or at room temperature. Refrigerate for up to 3 days. Enjoy with a medium (16 ounce) nonfat decaf latte and an orange.

NUTRIENT TOTALS

Calories: 184
Protein: 16 g
Carbohydrate: 1 g
Fiber: 0 g
Fat: 11 g
Saturated fat: 4 g
Sugars: 0 g
Calcium: 38 mg
Sodium: 456 mg

Prep: 15 mins

Bake: 12 mins to 13 mins at 350°F

Stand: 5 mins

Total Time: 32 mins

Lunch 1: Egg-cellent Veggie & Hummus Pita

This pita has veggies, eggs, hummus -- and tons of flavor! Fill a 6-inch whole wheat pita with 1/4 cup hummus, 1 sliced hard-boiled egg plus one hard-boiled egg white, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika and 1 tablespoon toasted pine nuts. Serve with a cup of grapes.

NUTRIENT TOTALS

Calories: 553.8
Protein: 22.4 g
Carbohydrate: 81.1 g
Dietary Fiber: 9.963 g
Total Sugars: 28.3 g
Total Fat: 18.5 g
Saturated Fat: 3.116 g
Cholesterol: 212 mg
Total Omega-3 FA: .172 g
Calcium: 104.6 mg
Iron: 5.154 mg
Sodium: 620.7 mg
Vitamin D: 0 mcg
Folate: 125.4 mcg

Lunch 2: Colorful Crab Salad Sandwich

While some seafood is off-limits during pregnancy, you can relax and indulge in any seafood cravings with this safe and tasty crab salad sandwich. Mix a 6-ounce can of crab meat (drained) with 2 tablespoons light mayonnaise, 1/4 cup shredded carrot, 1/4 cup diced celery and 1 tablespoon chopped red onion. Spread mixture onto a slice of whole wheat bread and top with second slice of bread. Serve with 1/2 cup rinsed, drained canned white beans tossed with 1 tablespoon chopped red onion, 1 teaspoon olive oil and 1 tablespoon balsamic vinegar.

NUTRIENT TOTALS

Calories: 564.4
Protein: 33.2 g
Carbohydrate: 69.6 g
Dietary Fiber: 11.9 g
Total Sugars: 9.441 g
Total Fat: 20.8 g
Saturated Fat: 2.286 g
Cholesterol: 110.5 mg
Total Omega-3 FA: 1.186 g
Calcium: 183.2 mg
Iron: 6.462 mg
Sodium: 1103 mg
Vitamin D: 0 mcg
Folate: 87.6 mcg
Folic Acid: 0 mcg

Lunch 3: Fiesta Salad

Hold the margarita (only for a few more months!) and enjoy this fun, Mexican-inspired salad. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed, drained), 1/2 a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato and 1/4 cup frozen and thawed corn kernels. Drizzle with lime vinaigrette: 1 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic and salt and pepper to taste; sprinkle with 1/4 cup reduced fat shredded Mexican blend cheese.

NUTRIENT TOTALS

Calories: 542.7
Protein: 27.4 g
Carbohydrate: 66.9 g
Dietary Fiber: 20.7 g
Total Sugars: 7.892 g
Total Fat: 21.4 g
Saturated Fat: 5.26 g
Cholesterol: 20 mg
Total Omega-3 FA: .401 g
Calcium: 360 mg
Iron: 5.411 mg
Sodium: 394.3 mg
Vitamin D: 0 mcg
Folate: 415.8 mcg
Folic Acid: 0 mcg

Lunch 4: Loaded Pesto Veggie Burger

Skip the fast-food restaurant and make this burger at home to save time, money and lots of calories. Cook a veggie burger according to instructions. Using a grill pan sprayed with cooking spray, grill a thick slice of yellow onion and a Portobello mushroom cap. Place veggie burger onto half of a whole wheat hamburger bun spread with 2 teaspoons prepared pesto. Top with a slice of Swiss cheese, Portobello mushroom and onion and the second half of the bun. Serve with 2 carrots, cut into sticks and dipped into 2 tablespoons hummus.

NUTRIENT TOTALS

Calories: 549.1
Protein: 33.2 g
Carbohydrate: 55.4 g
Dietary Fiber: 11.8 g
Total Sugars: 13.3 g
Total Fat: 22.2 g
Saturated Fat: 7.257 g
Cholesterol: 30.1 mg
Total Omega-3 FA: .356 g
Calcium: 413.5 mg
Iron: 3.905 mg
Sodium: 867.8 mg
Vitamin D: .312 mcg
Folate: 125.3 mcg
Folic Acid: 0 mcg

Lunch 5: Panera Bread "You Pick 2" Menu

Choosing a healthy meal when you're out can be daunting, but Panera Bread's "You Pick 2" menu makes it simple and easy to eat right. Order half a Napa Almond Chicken sandwich, half a Strawberry Poppyseed & Chicken salad and eat half an apple side.

Calories: 550
Total Fat: 20 g
Saturated Fat: 3 g
Cholesterol: 60 mg
Sodium: 780 mg
Carbohydrate: 72.5 g

Fiber: 7 g

Protein: 29 g

Dinner 1: Stuffed Acorn Squash with White Beans, Mushrooms & Wild Rice

Stuffed acorn squash has tons of nutrients that all pregnant women need, but it's especially great for expecting vegetarian mamas. Cut 1 medium acorn squash in half horizontally; remove seeds. Place on a baking sheet sprayed with cooking spray, cut side down. Bake at 375 degrees for 45 minutes or until tender. While squash is cooking, sauté 1/2 cup chopped onion, 1/2 cup chopped mushroom, 1/3 cup white beans and 1 clove chopped garlic in 2 teaspoons olive oil until soft, about 3-5 minutes. Add 1 cup cooked wild or brown rice and 1 Tbsp chopped pistachios to mixture and continue to stir until heated through, about 1 minute more. Set aside. Remove squash from the oven, stuff each half with the rice and bean mixture, then top each half with 2 tbsp parmesan cheese. Place in oven again and cook an additional 10 minutes.

NUTRIENT TOTALS

Calories: 641.7
Protein: 23.6 g
Carbohydrate: 110.2 g
Dietary Fiber: 16.2 g
Total Sugars: 6.101 g
Total Fat: 16.5 g
Saturated Fat: 3.59 g
Cholesterol: 6.8 mg
Total Omega-3 FA: .438 g
Calcium: 362.5 mg
Iron: 7.457 mg
Sodium: 763.8 mg
Vitamin C: 55.4 mg
Folate: 198.2 mcg
Folic Acid: 0 mcg

Dinner 2: Parmesan Chicken Tenders with Marinara Dipping Sauce

Pregnant women need at least 60 g of protein each day, which shouldn't be a problem since this parmesan chicken is packed with it -- more than 50 g! Preheat oven to 475. Bread 5 ounces of chicken tenders by dipping in an egg wash made with 2 egg whites lightly beaten with a fork, then in 2 tbsp bread crumbs (preferably whole wheat) mixed with 1 tbsp parmesan cheese, 1/2 teaspoon oregano, 1/4 teaspoon dry mustard and 1/4 teaspoon garlic powder. Bake chicken tenders on a wire rack or baking sheet sprayed with cooking spray for 15 minutes or until chicken is cooked to 165 degrees internally. Serve with 4.5 ounces baked Alexia sweet potato fries (about 18 fries) and 1 cup steamed broccoli drizzled with 1 teaspoon olive oil and a squeeze of lemon juice.

NUTRIENT TOTALS

Calories: 649.2
Protein: 50.9 g
Carbohydrate: 69.6 g
Dietary Fiber: 10.7 g
Total Sugars: 19.7 g
Total Fat: 22.8 g
Saturated Fat: 4.002 g
Cholesterol: 92.5 mg
Total Omega-3 FA: .222 g
Calcium: 231.4 mg
Iron: 3.678 mg
Sodium: 1171 mg
Vitamin C: 68.1 mg
Folate: 86.5 mcg
Folic Acid: 11.1 mcg
Food Folate: 75.4 mcg

Dinner 3: Pork and Pineapple Kebobs

Throw some of these kebobs on the grill for a healthier alternative to standard BBQ fare. Cut 4 ounces of pork tenderloin or boneless top loin roast into 1.5 inch pieces. In a zip-lock bag add juice of 1/2 a lime, 1/2 clove of chopped garlic, 1/4 cup juice from pineapple canned in its own juices and 1 teaspoon olive oil. Let marinate for about 30 minutes. Cut 1/2 of a medium red bell pepper and 1/4 of a medium onion into 1" pieces. Thread pork, pepper, onion and 1/2 cup canned pineapple chunks in their own juices, onto 2 skewers. Grill on a medium high flame until pork is cooked to an internal temperature of 145 degrees. Serve over 1.5 cups cooked bulgur wheat tossed with 2 teaspoons olive oil, 1/8 teaspoon salt and pepper to taste.

NUTRIENT TOTALS

Calories: 640.6
Protein: 35.6 g
Carbohydrate: 86.8 g
Dietary Fiber: 15.2 g
Total Sugars: 28.6 g
Total Fat: 19.2 g
Saturated Fat: 3.429 g
Cholesterol: 71.4 mg
Total Omega-3 FA: .187 g
Calcium: 75.1 mg
Iron: 4.212 mg
Sodium: 366.8 mg
Vitamin C: 103.2 mg
Folate: 101.5 mcg
Folic Acid: 0 mcg
Food Folate: 101.5 mcg

Dinner 4: Quick and Easy Pizza and Salad

You've probably heard that pregnant women need more iron, but did you know that pizza is a great place to find it? Heat an Amy's Organic Single Serve Pesto Pizza according to instructions. Serve with a salad made with 1 cup mixed greens, 1/2 of a sliced cucumber, 1 cup halved grape tomatoes, 1/2 cup canned chickpeas (rinsed and drained), 2 teaspoons olive oil, 2 teaspoons red wine vinegar and garlic powder to taste.

NUTRIENT TOTALS

Calories: 640.4
Protein: 21.1 g
Carbohydrate: 85.1 g
Dietary Fiber: 13.6 g
Total Sugars: 9.939 g
Total Fat: 24.1 g
Saturated Fat: 5.74 g
Cholesterol: 15 mg
Total Omega-3 FA: .087 g
Calcium: 316 mg
Iron: 8.733 mg
Sodium: 1059 mg
Vitamin C: 31.9 mg
Folate: 92.3 mcg
Folic Acid: 0 mcg
Food Folate: 92.3 mcg

Dinner 5: Dinner Nachos

By using reduced-fat cheese and non-fat yogurt, we turned a traditional junk food into a calcium-rich dinner. Layer one ounce of corn chips with 1/3 cup kidney beans, 2 tbsp chopped olives and 1/4 cup shredded reduced-fat cheese. Bake in oven or toaster oven for about 10 minutes or until all ingredients are hot and cheese is melted. Top with 1/2 cup shredded lettuce, 1/4 cup chopped tomatoes, 1/3 cup salsa and 1/2 cup non-fat Greek yogurt.

NUTRIENT TOTALS

Calories: 656.8
Protein: 36.9 g
Carbohydrate: 70.4 g
Dietary Fiber: 11.9 g
Total Sugars: 9.806 g
Total Fat: 29 g
Saturated Fat: 7.082 g
Cholesterol: 30 mg
Total Omega-3 FA: .44 g
Calcium: 712.1 mg
Iron: 4.461 mg
Sodium: 1517 mg
Vitamin C: 9.557 mg
Folate: 140.6 mcg
Folic Acid: 0 mcg
Food Folate: 140.6 mcg

Calcium-Rich Snack 1: Crackers and Cheese

Soft cheeses may be out of your diet while pregnant, but pasteurized and harder cheeses are a great way to get the extra calcium you need. Spread 5 Triscuit whole grain crackers with 2 Laughing Cow light cheese wedges and top with 1 tbsp dried cranberries.

NUTRIENT TOTALS

Calories: 202.2
Protein: 7.205 g
Carbohydrate: 24.8 g
Dietary Fiber: 3.017 g
Total Sugars: 4.561 g
Total Fat: 8.394 g
Saturated Fat: .855 g
Cholesterol: 20 mg
Total Omega-3 FA: .096 g
Calcium: 133.2 mg
Iron: .806 mg
Sodium: 685 mg
Vitamin C: .014 mg
Folate: 7 mcg
Folic Acid: 0 mcg
Food Folate: 7 mcg

Calcium-Rich Snack 2: Peachy Crunchy Yogurt

If you weren't a yogurt fan before you became pregnant, now is a great time to convert. A non-fat yogurt will provide you with lots of protein and calcium, but not a lot of sugar -- a perfect combination. Mix some flaxseeds into 6 oz container of Chobani non-fat peach yogurt with 2 tsp flaxseeds and 1 tbsp granola stirred in.

NUTRIENT TOTALS

Calories: 198.7
Protein: 15.7 g
Carbohydrate: 25.2 g
Dietary Fiber: 2.002 g
Total Sugars: 19.1 g
Total Fat: 3.854 g
Saturated Fat: .503 g
Cholesterol: 0 mg
Total Omega-3 FA: 1.065 g
Calcium: 216.2 mg
Iron: .543 mg
Sodium: 67.1 mg
Vitamin C: 1.298 mg
Folate: 9.679 mcg
Folic Acid: 0 mcg
Food Folate: 4.06 mcg

Calcium-Rich Snack 3: Blueberry Almond Smoothie

Store-made smoothies can be loaded with sugar and often lack nutritional value. Replace the traditionally high-in-sugar frozen yogurt -- a smoothie staple -- with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk.

NUTRIENT TOTALS

Calories: 202.5
Protein: 6.878 g
Carbohydrate: 25.6 g
Dietary Fiber: 5.758 g
Total Sugars: 6.495 g
Total Fat: 9.478 g
Saturated Fat: 1.004 g
Cholesterol: 0 mg
Total Omega-3 FA: .045 g
Calcium: 271.2 mg
Iron: 1.835 mg
Sodium: 68.4 mg
Vitamin C: 1.895 mg
Folate: 25.3 mcg
Folic Acid: 0 mcg
Food Folate: 25.3 mcg

Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn

The next time you want to munch on something salty while in front of the TV, pick popcorn instead of potato chips. You'll satisfy your craving for some salt without the fat found in greasy chips. Toss 1/2 bag 94% fat free microwave popcorn with 2 tbsp parmesan cheese and black pepper to taste.

NUTRIENT TOTALS

Calories: 208.4
Protein: 8.357 g
Carbohydrate: 30.5 g
Dietary Fiber: 6.026 g
Total Sugars: .091 g
Total Fat: 5.114 g
Saturated Fat: 1.731 g
Cholesterol: 8.8 mg
Total Omega-3 FA: .019 g
Calcium: 111.3 mg
Iron: 1.199 mg
Sodium: 527.9 mg
Vitamin C: .021 mg
Folate: 1.01 mcg
Folic Acid: 0 mcg
Food Folate: 1.01 mcg

Snack 1: Peanut Butter Crackers

If you'e not a big meat eater, it's important to find other places to get your protein. Peanut butter is full of it, but it is also high in fat, so make sure to measure out a portion instead of eating it from the jar. Evenly distribute 1 tbsp peanut butter on top of 7 Kashi TLC snack crackers, then top each with another cracker to make 7 sandwiches.

NUTRIENT TOTALS

Calories: 206.1
Protein: 7.748 g
Carbohydrate: 20.9 g
Dietary Fiber: 3.76 g
Total Sugars: 5.208 g
Total Fat: 11.3 g
Saturated Fat: 1.647 g
Cholesterol: 0 mg
Total Omega-3 FA: .012 g
Calcium: 44.2 mg
Iron: 1.307 mg
Sodium: 152.1 mg
Vitamin C: 0 mg
Folate: 11.8 mcg
Folic Acid: 0 mcg
Food Folate: 11.8 mcg

Snack 2: Cashew Trail Mix

Heart-healthy unsaturated fats, like those found in nuts, help your baby's brain develop while keeping you full. Mix 2 tbsp cashew pieces with 1/2 cup whole grain cereal like Nature?s Path Heritage Flakes, and 4 dried apricot halves, chopped.

NUTRIENT TOTALS

Calories: 212
Protein: 5.763 g
Carbohydrate: 30.4 g
Dietary Fiber: 4.869 g
Total Sugars: 11 g
Total Fat: 8.675 g
Saturated Fat: 1.571 g
Cholesterol: 0 mg
Total Omega-3 FA: .028 g
Calcium: 15.4 mg
Iron: 2.36 mg
Sodium: 90.8 mg
Vitamin C: .14 mg
Folate: 13.2 mcg
Folic Acid: 0 mcg
Food Folate: 13.2 mcg

Snack 3: Hummus

Many dips and dressings are loaded with unhealthy fats and not much else. Dip veggies or pretzels in homemade hummus instead. In a food processor puree 1 15 oz. can rinsed and drained chickpeas, 3 tablespoons lemon juice, 3 tablespoons sesame tahini, 3 tablespoons water, 1 tablespoon olive oil, 1 clove finely minced garlic, and 1/2 teaspoon salt. Serve 1/4 cup with 1 oz. pretzels.

NUTRIENT TOTALS

Calories: 210
Protein: 6 g
Carbohydrate: 32 g
Fiber: 3 g
Fat: 7 g
Saturated fat: 1 g
Sugars: 2 g
Calcium: 24 mg
Sodium: 597 mg

17 Tips for a Healthy Pregnancy

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Juice Images/Veer

Staying Healthy During Pregnancy

If you're thinking about getting pregnant -- or if you already are -- you probably know some of the basics about taking care of yourself and the baby. Don't smoke. Don't drink. Get your rest. Here are more tips, from taking vitamins to what to do with the kitty litter, that can help ensure a safe and healthy pregnancy.

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Take a Prenatal Vitamin

Even when you're still trying to conceive, it's smart to start taking prenatal vitamins. Your baby's neural cord, which becomes the brain and spinal cord, develops within the first month of pregnancy, so it's important you get essential nutrients, like folic acid, calcium, and iron, from the very start.

Prenatal vitamins are available over the counter at most drug stores, or you can get them by prescription from your doctor. If taking them makes you feel queasy, try taking them at night or with a light snack. Chewing gum or sucking on hard candy afterward can help, too.

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Jupiter

Exercise

Staying active is a must for most moms to be. Regular exercise will help you control your weight, improve circulation, boost your mood, and help you sleep better. Plus, getting into an exercise habit now will help you set a good example for your child after she's born.

Pilates, yoga, swimming, and walking are all great activities for most pregnant women, but be sure to check with your doctor first before starting any exercise program. Aim for 30 minutes of exercise most days of the week. Listen to your body, though, and don't overdo it.

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Pregnancy Workouts: Best Butt Exercises

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StockByte/ Veer

Write a Birth Plan

Determined to have a doula? Counting on that epidural? Write down your wishes and give a copy to everyone involved with the delivery. According to the American Pregnancy Association, here are some things to consider when writing your birth plan:

- Who you want present, including children or siblings of the baby 
- Procedures you want to avoid 
- What positions you prefer for labor and delivery
- Special clothing you'd like to wear
- Whether you want music or a special focal point
- Whether you want pain medications, and what kind
- What to do if complications arise

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Educate Yourself

Even if this isn't your first baby, attending a childbirth class will help you feel more prepared for delivery. Not only will you have the chance to learn more about childbirth and infant care, but you can ask specific questions and voice any concerns. You'll also become more acquainted with the facility and its staff.

Now is also a good time to brush up on your family's medical history. Talk to your doctor about problems with past pregnancies, and report any family incidences of birth defects.

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StockByte/ Veer

Practice Kegels

Kegels strengthen the pelvic floor muscles, which support your bladder, bowels, and uterus. Done correctly, this simple exercise can help make your delivery easier and prevent problems later with incontinence. The best part: No one can tell you're doing them, so you can practice kegels in the car, while you're sitting at your desk, or even standing in line at the grocery store. Here's how to do them right:

- Practice squeezing as though you're stopping the flow of urine when you use the bathroom. 
- Hold for three seconds, then relax for three. 
- Repeat 10 times. 

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Image Source/ Veer

Change Up Chores

Even everyday tasks like scrubbing the bathroom or cleaning up after pets can become risky when you're pregnant. Exposure to toxic chemicals, lifting heavy objects, or coming in contact with bacteria can harm you and your baby. Here are some things to (hooray!) take off your to-do-list:

- Heavy lifting
- Climbing on stepstools or ladders
- Changing kitty litter (to avoid toxoplasmosis, a disease caused by a parasite which cats can carry)
- Using harsh chemicals
- Standing for long periods of time, especially near a hot stove

Also, wear gloves if you're working in the yard where cats may have been, and wash your hands thoroughly after handling raw meat.

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Track Your Weight Gain

We know -- you're eating for two. But packing on too many extra pounds may make them hard to lose later. At the same time, not can gaining enough weight can put the baby at risk for a low-weight birth, a major cause of developmental problems. Recently the Institute of Medicine (IOM) issued new guidelines for weight gain during pregnancy. Here's what the IOM recommends, based on a woman's BMI (body mass index) before becoming pregnant with one baby:

- Underweight: Gain 28-40 pounds 
- Normal weight: Gain 25-35 pounds
- Overweight: Gain 15-25 pounds
- Obese: Gain 11-20 pounds

Check in with your doctor frequently to make sure you're gaining at a healthy rate.

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Steven Visneau

Go Shoe Shopping

At last -- a perfect excuse to buy shoes! As your bump grows, so may your feet -- or at least they may feel like they are. That's because your natural weight gain throws off your center of gravity, putting extra pressure on your tootsies. Over time this added pressure can cause painful over-pronation, or flattening out of the feet. You may retain fluids, too, which can make your feet and ankles swell.

To prevent these problems, wear comfy shoes with good support. Many expectant moms find they need a larger shoe size even after they give birth, so go a step up if you need to.

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PhotoDisc

Rethink Your Spa Style

Pregnancy is definitely a time for pampering, but you need to be careful. Avoid saunas, which can make you overheated. Ditto for hot tubs: According to the American Pregnancy Association, it takes only 10 to 20 minutes of sitting in one for your body temperature to reach 102 degrees Farenheit -- nearly the limit of what's considered safe for pregnant women. Also, certain essential oils can cause uterine contractions, especially during the first and second trimester, so check with your massage therapist to make sure only safe ones are being used. On the taboo list: juniper, rosemary, and clary sage.

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Eat Folate-Rich Foods

"Folic acid is crucial for the proper development of the baby's neural tube (it covers the spinal cord), and it's vital for the creation of new red blood cells," says Frances Largeman-Roth, R.D., author of the new book Feed the Belly. Even before you find out you're pregnant, it's smart to start eating plenty of folate-rich foods like fortified cereals, asparagus, lentils, wheat germ, oranges, and orange juice.

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Recharge with Fruit

Most doctors recommend limiting caffeine during pregnancy, since it can have harmful effects on you and the baby. Cutting back can be tough, though -- especially when you're used to your morning java. For a quick pick-me-up, try nibbling on some fruit. "The natural sugars in fruits like bananas and apples can help lift energy levels," says registered dietitian Frances Largeman-Roth.

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Charles Schiller

Go Fish

In a 2007 study of more than 12,000 children, researchers found that youngsters whose moms ate the most fish during pregnancy had higher I.Q.s, plus better motor and communication skills, than those whose mothers did not eat fish. Scientists say that's because fish is high in omega 3s, a nutrient critical to brain development. There's just one catch: Some kinds of fish contain mercury, which can be toxic to both babies and adults.

To be safe, the FDA recommends that pregnant women eat no more than 12 ounces of fish per week. Stick with canned light tuna, shrimp, salmon, pollack, or catfish. Avoid swordfish, shark, king mackerel, and tilefish, which are all high in mercury.

Win Baby Gear!

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Wear Sunscreen

Being pregnant makes your skin more sensitive to sunlight, so you're more prone to sunburn and chloasma, those dark, blotchy spots that sometimes appear on the face. Apply a sunscreen with an SPF of 30 or higher (many brands now offer chemical-free formulas, if you prefer a green option) and wear a hat and sunglasses. While no studies prove spending time in tanning beds can hurt your baby, the American Pregnancy Association recommends you avoid them while you're pregnant.

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Alexandra Grablewski

Fly Smart

Go ahead -- book that flight, but take some precautions. Experts from the Mayo Clinic say mid-pregnancy, around 14 to 28 weeks, is usually the best time to fly -- by this time you're probably over morning sickness, and the risk of miscarriage or early delivery is low. Still, check with your doctor about any travel plans, and make sure the airline has no restrictions for pregnant women. On the plane, drink plenty of water to stay hydrated, and get up and walk around every half hour to reduce the risk of blood clots. An aisle seat will give you more room and make trips to the bathroom easier.

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Say Yes to Cravings -- Sometimes

Truth be told, no one knows why cravings happen. Some experts say they may be nature's way of providing nutrients an expectant mom may be lacking. Others say they're an emotional thing. Regardless, as long as you're eating an overall healthy diet, it's usually OK to give in to your cravings. Just be careful to limit portions -- don't down all that ice cream at once! -- and know which snacks to steer clear of. A few foods to avoid: raw and undercooked meat or eggs; brie, feta, and other types of unpasteurized cheese; herbal teas; and raw sprouts.

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Know When to Call the Doctor

Being pregnant can be confusing, especially if it's your first time. How do you know which twinge is normal and which one isn't? According to the Centers for Disease Control and Prevention, you should call your doctor if you have any of these symptoms:

- Pain of any kind
- Strong cramps
- Contractions at 20-minute intervals
- Vaginal bleeding or leaking of fluid
- Dizziness or fainting
- Shortness of breath
- Heart palpitations
- Constant nausea and vomiting
- Trouble walking, edema (swelling of joints)
- Decreased activity by the baby

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Indulge Yourself

You may think you're busy now, but once the baby comes you'll have even fewer precious moments to yourself. Treating yourself to a lunchtime manicure, spending a much-needed night out with the girls, or simply taking a quiet walk can help you relax and de-stres