The old adage "eating for two" has a double meaning when you are pregnant. Not only do you need more nutrition for your growing baby, but you will need to be twice as careful about what you shy away from eating. Because a fetus grows so rapidly during gestation, according to the American Pregnancy Association (APA), certain foods should be avoided when you are pregnant.

As the saying goes, “You are what you eat.” Never is that truer than when you’re pregnant or nursing�" for both you and your baby. Pregnancy and new parenthood is a time to really focus on taking the best care of yourself since you’re now providing for two (or more!). Yet, even with the best intentions, many women struggle with being healthy when dealing with perinatal depression. 10-20% of women experience depression during pregnancy (antepartum depression), while according to Postpartum Support International, 1in 8 women suffer from postpartum depression. Thankfully, there are many treatment options available including therapy, medication and support groups. (Please talk to your health care provider). But what about the foods you eat? Using food as “medicine” by increasing your diet with natural mood boosters is one piece of the treatment puzzle to consider. What to put on your plate? Read on…

There is a common misconception while pregnant, that eating for two means you need to consume more food. While pregnant you only need 250 -300 more calories then you do before you were pregnant. Chances are if you are eating a typical American diet you are getting way over the daily calories needed even without a baby growing inside. Instead of worrying about eating enough food, focus more on its value. Everything you put in your mouth goes right into your baby’s development, forming the structure from which they will grow. The healthier you eat the better you will feel and the stronger your body will be to support your pregnancy. You can shift your awareness simply asking yourself these two questions: How is this food feeding me? How is this fueling my baby’s development?

Pregnancy is no longer an excuse to eat all you want and avoid any type of exercising. Exercising during pregnancy is important for toning muscles, maintaining good health, relieving backaches and preparing for labor and delivery. Moderate exercising 30 minutes a day for 3 to 5 days a week is recommended for most pregnant women; however, even if you were physically fit before, pregnancy requires a different type of exercising. Always check with your health care provider to discuss any health issues you might have that might be affected by exercise.

Pregnant women may joke about eating for two, but the reality is a little more complex. Pregnant women and their babies have special diet and nutrition needs from the beginning. The first trimester, or first three months, provides time for a woman to build strength to meet the added demands on her body. The rapid growth and development of the fetus during these early stages make good nutrition just as important for the baby.

Eating healthy when you're pregnant is vital. Even when taking prenatal vitamins, pregnant women need lots of natural food sources of folate, calcium, potassium, iron, vitamin E and vitamin A. The U.S. Department of Agriculture recommends pregnant women steer clear of too much sugar, preservatives and saturated fat. So what's a woman to do when she has the munchies? When you're craving that pickle-and-ice-cream sundae, try instead this selection of savory and sweet tidbits that will satisfy the real craving in you for high-density nutrients that you and your baby need.

The irresistible, strange cravings of pregnant women are legendary. When you become pregnant, foods you wouldn't touch before now beckon, and foods that you loved turn your stomach. The recipes below have staying power, because they're adaptable to whatever particular foods you want on any given day. They can help you stay on track to eat the healthy foods that will nourish you and your baby.

High blood pressure is always a health concern, especially for a pregnant woman and her unborn baby. A woman's doctor will determine whether she should take medications, but there are things a woman can do to help lower her high blood pressure, including exercise and diet. This involves more than not salting food; it also restricts foods that are high in sodium and increases foods that help lower blood pressure.

Green tea contains antioxidants found to be beneficial in helping prevent cancer, weight gain and other medical conditions. But pregnant women should drink green tea in moderation only, for there may be some risks associated with drinking herbal teas. As with any drink that has caffeine, one of the risks reported is neural tube defect, which is a serious birth defect caused by insufficient folic acid (folate) in a woman's diet before and during pregnancy. However, one cannot ignore the health benefits that pregnant women can take advantage of by drinking green tea; therefore, pregnant women should drink it no more than one cup a day to avoid the risks while reaping its benefits.

Whether you want to shed those pregnancy pounds or just want to feel better both emotionally and physically, it is important to eat a healthy post-pregnancy diet along with getting plenty of exercise. Your diet after your pregnancy should include balanced nutrition like fruits, vegetables, and whole grains, while also controlling the number of calories you eat. Keep in mind that a post-pregnancy diet does not mean cutting back drastically on your caloric intake. In fact, postpartum women need a minimum of 1,200 calories a day and sometimes as much as 2,200 calories a day.