By Lisa Fields

Eating right during pregnancy can be daunting, especially when you have to master a restricted menu and battle morning sickness. Just ask Mara Palcisco of Loveland, OH.

When she learned she was pregnant, the systems engineer happily gave up her Tuesday night wine-and-sushi dinners with the girls from work. But while Palcisco’s ob/gyn provided a list of forbidden foods, the doctor was vague about what she should eat. So Palcisco often doubted her choices. And during the first trimester, constant nausea meant she couldn’t stomach much more than macaroni and cheese.

“I was concerned that I wasn’t getting adequate protein,” says Palcisco. “The smell of most meats made me feel queasy.” Palcisco’s situation isn’t uncommon: Many women find themselves unsure of what to eat while pregnant, surprised that the guidance they receive focuses more on taboos than ideal foods.

So, what foods are best during pregnancy? Which will nourish your growing baby and keep you in top form? Read on and learn about the seven foods recommended by registered dietitians and health experts for nourishing you and baby.

Obstetricians give their pregnant patients general guidelines about what to eat, instead of mandatory requirements, because a strict menu wouldn’t accommodate everyone’s tastes, says American College of Obstetricians and Gynecologists member Sharon Phelan, M.D., a professor of maternal fetal medicine at The University of New Mexico in Albuquerque.

But, as a general rule, pregnant women should consume 300 extra calories per day, including ample protein, folic acid, iron, and calcium. Dairy products should be eaten frequently, while foods such as sushi and unpasteurized cheese are off-limits, because they could harm the baby. Moms-to-be should also go out of their way to eat five servings of fruits and vegetables daily to get necessary vitamins, minerals, and antioxidants, plus fiber to keep the digestive tract running smoothly.

The bottom line: “Eat a diet that’s full of nutrient-dense whole foods, like fruits, vegetables, lean proteins, whole grains, and low-fat dairy,” says American Dietetic Association (ADA) spokesperson Melinda Johnson, M.S., R.D, a registered dietitian in Phoenix.