For women whose weight is average prior to pregnancy, a gain of 25 to 35 pounds appears to be associated with the most favorable outcome. Generally, this can be accomplished by an increase of 300 calories a day. (A yogurt and a piece of fruit equals 300 calories.) In most women, increasing 300 calories a day can be attained by eating according to your appetite. Meals adequate in milk, dairy products, fruits, vegetables, meats or other protein foods, breads, and cereals are best. Eliminate raw fish (sushi) and non-pasteurized soft cheeses (brie, feta and blue cheese). According to the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA), it is recommended you do not eat shark, swordfish, king mackeral or tilefish during pregnancy, and if nursing, due to the high levels of mercury they contain. You may eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. A few of the most commonly eaten fish, which are low in mercury are shrimp, canned light tuna, salmon and pollock. Another commonly eaten fish, albacore (“white”) tuna contains more mercury than canned light tuna. It is recommended that you limit your intake of albacore tuna to no more than 6 ounces per week of your total 12 ounces. Eliminate caffeine in your diet. Avoid snacks such as candy, pastries, and those that are very salty. Avoid Honey. It is important to increase your intake of fluids, especially water. For most pregnant women, Aspartame (NutraSweet / Equal) seems to be safe. However, women with a hereditary error of body chemistry called PKU (phenylketonuria) should not consume foods or drinks with this ingredient. If you have special dietary concerns please consult with your provider.