• Eat an extra 300 calories per day of healthy, whole foods.

• Choose organic, whenever possible to limit exposure to pesticides, antibiotics and hormones.

• Choose whole grain breads and pastas.

• Supplement with a prenatal vitamin. Be sure this supplement is derived from natural sources and does not contain food coloring such as FD&C Red #40 Lake, artificial sweeteners, phenylalanine (aspartame) or trans fat (hydrogenated oils).

• Begin taking 400 mcg folic acid daily 12 weeks before conception.

• Get 1,500 mg per day of calcium. Choose a calcium supplement that contains Magnesium and Vitamin D to aid in assimilation of the Calcium.

• Take 1,000 mg per day omega-3s. Choose a high quality supplement that does not contain harmful mercury.

• Get 450 to 1000 mg. Choline per day, for fetal memory development.

• Supplement with antioxidants.

• Drink filtered water.

• Store food in glass containers, rather than plastic, which can release toxins into the foods.

• Taking herbs such as Red Raspberry throughout pregnancy can help to tone up and prepare the uterus for childbirth.

• Eat pregnancy super foods such as almonds, berries, broccoli, chickpeas, leafy greens, figs, eggs, organic beef, raisins, salmon and sweet potato.

What are some DON'TS for Moms-to-Be?

• Eat junk food, refined sweets or carbohydrates, or trans fats.

• Eat foods that contain artificial colors, additives or preservatives.

• Eat cured meat.

• Rely on nutritional supplements as your main source of nutrition and forego nutrient-rich food.

• Re-use plastic water bottles as well as heat or freeze foods in plastic containers as this can leach toxins into the water and food.

• Cook with Teflon, a known carcinogen. A healthier alternative would be to use stainless steel or cast iron.

• Consume more than 300 mg of caffeine per day.

• Consume alcohol, soft cheeses, sushi, oysters, peanuts, raw or undercooked eggs, pate, unpasteurized juice or milk, or fish high in mercury.

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