Know your nutrition numbers

Most pregnant women need only an extra 300 calories each day -- the equivalent of about 2 ½ cups of low-fat milk -- for a daily total of 2,100 to 2,500 calories. The added helpings keep you on track to gaining the recommended 25 to 35 pounds -- about 3 to 5 pounds in the first trimester, and a pound each week in the second and third. Since increasing the quantity of food you eat shouldn't be too hard, focus on the quality instead.