Pregnancy can be one of the most delightful times in a woman's life. It's also one of the more important times to pay attention to nutrition. A well-balanced diet rich in nutrients will promote the proper growth and development of your baby. I'm sure you've heard the term "eating for two;" however, this doesn't mean double the calories. What it means is whatever food you eat during pregnancy is the main source of nutrients for your baby.

Although calories do not need to be doubled, they do need to be increased. Increased needs are individualized; however, most women need to eat approximately 300 additional calories per day compared with recommended intakes prior to pregnancy. Health care providers, as a rule of thumb, suggest that pregnant women should gain 2 to 4 pounds during the first trimester and 3 to 4 pounds per month in the second and third trimesters for a total of 25 to 35 pounds. These are general recommendations so please seek advice from your health care provider about your specific needs.

Make the additional calories count. Although all essential nutrients are crucial, specific nutrients are especially important to increase during pregnancy such as protein, calcium, iron and folic acid.

Protein builds and repairs tissues, which is important in sufficient quantities for growth and development for your body. Sources of good quality protein include lean meat and poultry, beans, seafood, eggs, nuts and seeds.

Calcium is needed to develop and maintain strong bones and teeth, and helps nerves and the heart function properly. Calcium is found in abundance in dairy products; and also found in dark, leafy greens, fortified cereal and orange juice, and even almonds.

Iron, a part of red blood cells that carry oxygen through the body, helps build resistance to illness and helps you to avoid feeling tired and weak. You can find iron in whole grain products and green leafy vegetables, as well as lean beef and pork.

Folic acid is crucial to consume in sufficient amounts while pregnant because it aids in the prevention of neural tube defects in your baby such as spina bifida. Folic acid is so important that there is an awareness week to highlight it, which wrapped up last week. Sources rich in folic acid are green leafy vegetables, kidney beans, and lentils. Folic acid is also added to certain grains (fortified) as a supplement.

Not only is it important to get these nutrients in sufficient amounts for your own body's function, they are also needed in additional amounts to promote proper growth and development for your baby. Talk to your health care provider and/or dietitian to discuss individual needs for you and your baby.

There are resources in the community to support nutritional care for you and your baby such as Women, Infants, and Children (WIC), a supplemental nutrition program for women who are pregnant, breastfeeding, and postpartum women up to 6 months, infants, and children up to age five. WIC, housed at Panhandle Health District, is designed to improve nutritional needs of program participants by providing access to healthy foods such as those mentioned earlier. The goal of WIC is to optimize the nutritional status of infants, so breastfeeding is highly encouraged and supported through education and counseling. Participation in WIC is determined by specific guidelines such as income and nutritional needs. Additional information regarding WIC eligibility and program benefits can be found at www.panhandlehealthdistrict.org/wic, or you may speak directly with one of our WIC representatives by calling 208-415-5130. Care for your baby starts at day one of conception, if not before. WIC is here to help.

Kimberly Young, MS, RDN, LD, is a Registered Dietitian at Panhandle Health District and a graduate of the University of Idaho Dietetic program.