If there is ever a time to eat healthy, it is when you are pregnant, says Extension nutritionist Dr. Barbara Struempler.

What an expectant mom eats during pregnancy can have far-reaching effects, not only on her child but on her own health as well. Moms who don’t get essential nutrients during pregnancy are more likely to have smaller-birth weight babies. Studies have shown this can affect a child’s IQ, motor and cognitive development, and ability to concentrate later on.

Important vitamins, minerals and proteins are transported from the mom to the fetus through the mother’s blood, so pregnant moms who eat nutritious foods and get plenty of nutrients are more likely to have healthy babies.

"Women who are pregnant need to remember they are making another human being," says Struempler. "And that human being needs to be given the best opportunity he can have when he comes out. We know that there are more nutrients in chicken, fruits and vegetables, and milk products than there are in a fried sandwich, fries and a soft drink. Just in terms of doing the best for your baby, it’s important to eat healthy foods."

Pregnancy is not the time to diet, she says. Pregnant women should eat a balanced diet with plenty of whole grains, fruits and vegetables, dairy products and lean meats, fish and poultry.

"It doesn’t take that much work," Struempler says. "It goes back to eating a variety of foods, eating the grains and fruits and vegetables and low-fat milk. Surprisingly, pregnant women don’t need a lot more calories – just about 300 extra a day. That may be a piece of fruit, a cup of yogurt and maybe another glass of milk. Women always think they need to eat a lot of extra food, but they don’t. They need very little extra, but they need to make every calorie count for the baby nutritionally."

During pregnancy, extra fiber, iron and calcium are needed. Fiber can help relieve or prevent constipation and hemorrhoids. Iron is found in meats and animal products, though a supplement is usually also needed. Calcium helps develop strong teeth and bones. Studies have shown women who do not consume enough calcium during pregnancy may have skeletal problems, including osteoporosis, later in life. Milk and other dairy products are excellent sources of calcium. Ask your physician to help you plan a healthy diet.

Caffeine, alcohol, cigarettes and most drugs should be avoided.

"If you’re pregnant, we recommend you avoid caffeine as much as you possibly can," says Struempler. "That means coffee, iced tea, chocolate and colas. We also recommend you avoid artificial sweeteners, because we still aren’t sure what effect they have on the fetus. Alcohol and cigarettes should be avoided completely; there’s no question about that. And any kind of drug - aspirin, sinus medicine, ibuprofen – just don’t take it."

Small snacks between meals can provide opportunities to add additional nutrients to your diet. Try raw vegetables, cheese, lean lunch meats, fruit juices or milk to satisfy hunger and boost your nutrient intake.

Healthy eating should continue after the baby is born, especially if you are breastfeeding. Your nutritional needs actually increase when nursing your baby, so make sure to continue eating a well-balanced diet with extra calcium and protein.