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The average woman needs 2,500 calories a day when she is pregnant. You want to strive for a balanced, nutrious diet from the five food groups: Grains, Vegetables, Fruits, Dairy, & Meat. In addition, the following three vitamins & minerals are especially important during pregnancy. CALCIUM-RICH FOODS: dairy products, tofu, canned fish with bones, amonds, broccoli, green leafy veggies, corn tortillas, & orange juice fortified with calcium. IRON-RICH FOODS: beef, chicken, turkey, liver and other organ meats, oysters, spinach, lentils, beans, iron-fortified cereals, and dried fruits. FOLATE-RICH FOODS: dark green leafy veggies, broccoli, asparagus, liver, fortified breakfast cereals, oranges, orange juice, peanuts, and almonds. Common foods you should avoid eating while pregnant are raw or undercooked meat or seafood; unwashed fruits or veggies; raw eggs; papaya; soft cheeses and unpasteurized dairy foods; fish that may contain mercury such as shark, swordfish, tilefish, and king mackerel; and raw sprouts.