Keeping a food diary

According to a study in the American Journal of Preventive Medicine, dieters who kept a daily food record lost twice as much weight as those who didn't track their meals. Below is a chart that can help give you a clearer picture of your eating habits. Print out a copy for each week.

Track your week

First, set a weekly goal. Then for the next week, write down everything you eat. For the best picture of your eating habits, be specific, accurate, and honest. Your diet won’t always be perfect, so it’s important to focus on great nutrition throughout the length of your pregnancy. As you monitor your food intake, keep these questions in mind:

• Did I avoid alcohol?
• Did I drink at least five 8-ounce glasses of water each day?
• Did I include one or two servings of omega-3-rich fish during the week?
• Did I focus on foods that provide iron and folic acid?
• Did my daily diet include a vitamin-C-rich food?
• Did I reach my goals? What do I need to improve? What can I do differently next week?

Healthy choices

It’s important to make healthy choices throughout your pregnancy. The sooner you start, the better. However, it’s never too late to reap the rewards of eating right. Here are some healthy foods to try:

• Fresh fruits and vegetables
• Whole grains
• Cooked dried beans and peas
• Reduced-fat or fat-free milk products
• Extra-lean meat, chicken, and fish