Overweight and Pregnant

Here's a powerful new motivator for moms who've struggled with weight all their lives and pray their kids won't have to: Overweight problems begin in the womb. Yep, pregnant women with too much body fat deliver babies with extra fat, too. And that could set up those bouncy bundles for lifelong struggles with the scale.

So if you're overweight and even thinking "baby," now's the time to slim down. Healthfully, so you and your baby-to-be get all the nutrition you need -- no more, no less. (Find more help in our book YOU: Having a Baby?.)

1. Start taking pre-natal vitamins before you even try to get pregnant. They'll get your body in top nutrition condition for the big mission ahead, reducing risks of malformations and maybe autism. Here's what to look for in prenatal vitamins.
2. Focus on fruits, veggies, whole grains, and lean protein. Aim for nine daily servings of produce, plus three servings each of 100% whole grains and lean protein (skinless poultry, low-mercury fish -- trout, canned/fresh salmon, tilapia -- eggs, nuts, beans, lentils, tofu).
3. Don't think "I'm eating for two." You're not! You're only eating for 1.1. So you need only 10% more food during the first trimester -- just 100 extra calories per day, or one glass of skim milk. Second trimester: 250 calories, or 10 walnuts and an apple. Third trimester: 300 calories, or three pieces of fruit.
4. Go for 5 or 6 mini-meals. Eating small amounts helps curb nausea and fends off blood sugar drops that can spark crazy cravings for pickles and ice cream.