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http://www.3fatchicks.com/forum/showthread.php?t=92974

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Well then, I suppose you would just need to have her eat the same way a normally healthy person would, only more food.

Don't stop her from eating what she craves... but try and make it so that she eats it in moderation.

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No life ain't always beautiful,
tears will fall sometimes.
Life ain't always beautiful,
but it's a beautiful ride.

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OHH
 pfft.

Well then, I suppose you would just need to have her eat the same way a normally healthy person would, only more food.

Don't stop her from eating what she craves... but try and make it so that she eats it in moderation.

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First of all, the 'eating for two' excuse is overused and overrated! Truthfully, a pregnant woman is only eating for herself and a very small creature inside. That means 300, 400 calories extra per day, tops.

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Far from being a time for overindulgence, pregnancy is a time to eat sensibly and healthily. The suggested weight gain during pregnancy is approximately 24 to 35 pounds; however, this weight may vary depending upon each mother-to-be's pre-pregnancy weight and the number of babies she is carrying. An underweight woman may gain up to 40 pounds while an overweight woman may be asked to gain just 15 pounds. Your doctor will specify an appropriate weight gain for your height and body build.

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Fruits and vegetables should be a bigger part of your diet than milk and meat, but a balance is still required!
During the first three months, your friend might not be able to stomach some foods, which is why, to still get the proper servings of fruits & vegetables, she should try natural juice instead. If she doesn't feel like eating vegetables, then have her eat more fruits; or vice versa.

Many women talk to their doctors about taking a prenatal vitamin supplement. This isn't necessarily needed, but for someone who's having trouble getting the healthy amount of everything they need. However, it's important that she doesn't take pills for things that she can get from a proper diet! No pill will replace healthy eating.

A very good chart:

Proteins:
- Needed for: cell growth and blood production
- Best Sources: lean meat, fish, poultry, egg whites, beans, peanut butter, tofu.
Carbohydrates:
- Needed for: daily energy producton
- Best sources: breads, cereals, rice, potatoes, pasta, fruits, vegetables
Calcium:
- Needed for: strong bones and teeth, muscle contractions, nerve function
- Best sources: milk, cheese, yogurt, sardines, or salmon with bones, spinach
Iron:
- Needed for: red blood cell production & prevention of anemia.
- Best sources: lean red meat, spinach, iron-fortified whole-grain breads and cereals
Vitamin A:
- Needed for: healthy skin, good eyesight, growing bones.
- Best sources: carrots, dark leafy greens, sweet potatoes
Vitamin C:
- Needed for: healthy gums, teeth, and bones; assistance with iron absorption.
- Best sources: citrus fruit, broccoli, tomatoes, fortified fruit juices.
Vitamin B6:
- Needed for: red blood cell formation; effective use of protein, fat, and carbohydrates
- Best sources: pork, ham, whole-grain cereals, bananas
Vitamin B12:
- Needed for: formation of red blood cells, maintaining nervous system health.
- Best sources: meat, fish, poultry, milk.
Vitamin D:
- Needed for: healthy bones and teeth; aids absorption of calcium.
- Best sources: fortified milk, dairy products, cereals and breads
Folic acid:
- Needed for: blood and protein production, effective enzyme function
- Best sources: green leafy vegetables dark yellow fruits and vegetables, beans, peas, nuts.
Fat:
- Needed for: body energy stores
- Best sources: meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit your fat intake to 30% or less of your total daily calorie intake)

Food cravings are, of course, normal, although you probably shouldnt let yourself go overboard with them. Also, if the food cravings start becoming aimed towards non-edible things, then contact a doctor (yes that does happen sometimes).

Additionally, avoid foods such as unpasteurized milk, raw eggs or foods containing raw eggs (like tiramisu, that's really unfortunate because tiramisu is delicious), raw or undercooked meats, and fish containing high levels of mercury.

In conclusion, now is more important than EVER to eat healthy. Hopefully these good habits will even carry over to after your friend's pregnancy. And good luck, really. (to both of you). You've taken on a verrrryyy difficult but rewarding challenge.

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