Choose Lean Meats: Meats such as turkey, chicken, and lean cuts of pork and beef are best. Limit intake of high fat meats such hot dogs, bologna, salami, bacon, sausage and low quality ground beef. Don't forget beans are meet too! Beans contain the high levels of protein you need without the excess fat. 

Be Very Veggie: If you can choose fresh vegetables over their cooked counterparts. Cooking depletes the vitamin and mineral content of most foods and that includes vegetables. If you must cook your vegetables, try steaming them instead of boiling, It makes them tender but keeps essential nutrients in tact. The most beneficial vegetables for you will be dark green or orange for they contain a higher content of vitamins and antioxidants than other vegetable choices.

Get Full of Foliate: Folic Acid or Foliate is especially important for pregnant women due to its role in preventing major birth defects. Great sources of foliate include, but are not limited to, strawberries, melon, broccoli, fortified breakfast cereals, leafy greens such as spinach, nuts, asparagus, fortified flour, breads, bananas, oranges and beans. Your prenatal vitamins will also include foliate, be sure to take them regularly. 

Call on Calcium: Another very important staple in the pre-natal diet is calcium. You must consume an increased amount of calcium in order to aid your body in building strong bones for you baby. You will need any where from 1000 to 1300 mg of calcium daily. Some good low fat calcium sources are low fat milk, yogurt, light sour cream, and low fat cheeses. Even nuts, fortified orange juice, beans and oats contain good amounts of calcium. Another source is fresh vegetables such as green beans, cabbage, beets, broccoli, celery, okra, peas in a pod and pumpkin. Remember fresh is best!

Be a Whole Grain Guru: Your diet should focus on grains in the most natural form. Processing and bleaching grains depletes nutrients found in the originally harvested product. The easiest way to select non-processed grains is to "go brown". Choose brown rice, wheat bread, oatmeal, whole grain pasta, whole wheat flour, rye and whole wheat crackers. 

Get Fruity: Include a variety of fresh fruit in your diet for each contain a different kind of nutrients. Fruit makes a quick and easy breakfast and works well for desserts too! 

Keep it Single Sized Instead of Super Sized: For years we have head the term "eating for two" and it unfortunately has caused some confusion. "Eating for Two" should not mean literally doubling your portion size but rater staying conscious of consuming food that you would find suitable for a growing child. Even though you should be consuming 300 extra calories a day doesn't mean you need a bunch more food. It all depends on where you get your calories from. For example an extra 300 calories can be.... 6 apples or 2 mini doughnuts, 1 fast food hamburger (yes, the small one, without cheese) or 20 cups of celery, 4 cups of sweet corn or 1 cup of french fries, 2 pieces of white bread and 1 hard boiled egg or 1 cup of soft serve ice cream. As you can see there is a big difference between junk food calories and health food calories. So remember if you are doubling your portions and it isn't vegetables, then you are going to be working twice as hard to take extra weight off in the end. It is recommended that you only consume 1900 to 2500 total calories a day during pregnancy.
 

Below you will find a chart to help you with daily recommended portion sizes:

Alcohol and Drugs: The use of these substances can cause miscarriage, birth defects, mental retardation, low birth weight, pre-term labor, heart defects, growth problems, behavioral problems, abnormal brain development and stillbirth. 

Tobacco: Contributes to reducing oxygen in the blood which reduces the oxygen flow to your baby. This may result in stunted organ development, may raise the risk of SIDS - Sudden Infant Death Syndrome and cause low birth weight which may cause other health concerns.

Caffeine: In low doses caffeine doesn't pose a threat to the fetus but in high doses (about more than 7 cups of coffee a day) it can cause adverse effects. Evidence suggests that possible effects are increased heart rate, possible anemia, stillbirth, premature birth, low birth weight and miscarriage. Doctors suggest drinking decaffeinated beverages whenever possible. 

Lead Exposure: Exposure to low levels of lead have produced adverse health affects like low IQ, learning disabilities, behavioral problems, stunted growth, attention deficit disorder (ADD), impaired hearing, problems in development of the fetal central nervous system and kidney damage. High levels of lead exposure have contributed to mental retardation, a coma and even death. Lead can be ingested by mouth or can even be inhaled in certain circumstances such as sanding or stripping paint. If you have an older home, have your OB test you for lead during your blood work or you can have your home tested by your local health department.  

Prescription and Over the Counter Drugs: First off, if you are currently taking prescription medication for a medical condition, be sure to mention it to your OB. They will be able to decide whether the benefits out weigh the risks specific to your medication. Never quit taking the medicine until you speak to your doctor! Here are some specific medicines to avoid during pregnancy: 
Asprin and Ibuprofen: Avoid unless directed by your health care provider. Remember that these ingredients are also in other over-the-counter medications such as cold medicines and bismol liquid, read you labels! Ibuprofen is best avoided as it can affect your fetus' kidneys.

Acne Medications: Also known as Accutane or Isotretinoin. These drugs can cause miscarriage and heart, jaw, facial and brain defects. It is recommended that you discontinue use immediately. 

Anticonvulsants: Such as Dilantin, Tridone, Paradione, Phenobarbital, Phenytoin, Trimethadione, Valproate, Carbamazepine and Depakote. If you are taking seizure medication and find out you are pregnant, contact your doctor and ask what they recommend. These drugs can cause mental retardation, bleeding problems in newborns, growth and developmental abnormalities, neural tube defects and defects of the hands and face.

Tranquilizers: Such as Librium, Miltown, Valium (diazepam) and others. These medications can cause both physical and mental birth defects, "floppy baby" syndrome, can slow brain waves and inhibit brain function in unborn babies. These medications also can harm a breastfeeding baby. Contact your doctor immediately if you have become pregnant and never abruptly stop the use of this medication, seek advice from your doctor.

Pain Medications: Such as Percocet (oxycodone), Lortab (hydrocodone), Actiq, (fentanyl), Darvocet (propoxyphene) or others. These drugs may cause harm to your fetus. Also known to cause breathing problems and addiction in newborns and breastfeeding babies. Seek a doctors advice before discontinuing use of these medications. 

Antibiotics: Such as Chloramphenicol, Fluoroquinolones, Streptomycin, Sulfonamides and Tetracycline can cause possible fetal deafness, jaundice, brain damage, slowed bone growth, permanent yellowing of teeth, increased susceptibility to infant cavities, possible joint abnormalities, breakdown of red blood cells and Gray baby syndrome. Talk to your doctor for alternative forms of antibiotics. 

High Blood Pressure Medications: Such as Angiotension, Beta-Blockers and Thiazide Diuretics. These medications can cause fetal kidney damage, reduction in amniotic fluid, slowed heart rate, possible slowed growth, low blood sugar, decrease in oxygen levels, decrease in potassium, low number of platelets and defects of the face, limbs and lungs. Never stop taking blood pressure medications without consulting your doctor. 

Mood-Stabilizing Drugs: Such as Lithium can cause heart defects, lethargy, reduced muscle tone, poor feeding, under activity in the thyroid glands and diabetes in newborns. Discuss other options with your doctor.
The FDA has established a drug category list in order to classify different drugs according to the harm they may pose on a unborn fetus. Here is a like to a database that can explain the risks of drugs (over the counter and prescription) according to the FDA pregnancy recommendations. www.safefetus.com NEVER use any of this information in place of a doctors advice, consult your doctor before making any decisions concerning medication during pregnancy. 
 

Here are a few other things to watch out for....

Toxoplasma Gondii: This is a parasite that can cause Toxoplasmosis which may lead to miscarriage, congenital defects, damage to the eyes, brain or other problems. This parasite can be contracted from soil, raw meat or through contact with cat feces. Symptoms in adults are likely to be mild flu like symptoms and for the most part usually go unnoticed. To avoid contracting Toxoplasmosis during pregnancy have someone else change cat litter everyday, do not feed your cat table scraps, keep your cat indoors, do not take in a new or stray cat, wash your hands after handling your cat, wear gloves when you garden, wash your hands after handling raw meat and do not eat raw or undercooked meat. 

Bacteria: Such as Listeria, Salmonella and Coliform. These bacteria can cause miscarriage, infection or fatal fetal blood poisoning. Avoid raw eggs and foods that contain raw eggs, re-heat lunchmeat before using, avoid any undercooked meat especially sea food, do not consume un-pasteurized milk, avoid canned meat spreads, do not consume soft cheeses unless it states that is is non-imported and made with pasteurized milk, avoid refrigerated smoked sea food or jerky and raw sea food. 

Mercury: Sometimes high levels of mercury is found in certain fish. If ingested during pregnancy, this metal can cause developmental delays and brain damage. Fish that possible contain high mercury levels are shark, swordfish, king mackerel, grouper, marlin, orange roughy and tile fish. Canned tuna usually has lower levels of mercury but should be eaten only in moderation to avoid harm. Click on this link for a more detailed list and for information on how to calculate mercury levels.
 http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm

Well as you can see watching out for your child begins even before the child is born. Sticking to a drug and alcohol free lifestyle, watching what you eat and always consulting your doctor concerning medications can do wonders to help your baby grow into a healthy and happy infant.