Follow these basic nutritional guidelines to ensure that you and your baby get what you both need. Moms-to-be need at least the following daily: 3 servings from the milk, yogurt and cheese group 6 ounces from the meat, poultry, fish, beans, eggs and nuts group 3 servings from the fruit group 4 servings from the vegetable group 9 servings from the bread, cereal, rice and pasta group Use fats, oils and sweets sparingly. Aim for 25–35 grams of fiber a day. Drink at least 64 ounces of fluid daily, more if you’re active and during hot weather. Follow guidelines in the U.S. Department of Agriculture’s Food Guide Pyramid. To order a brochure, write to the Center for Nutrition Policy and Promotion, 1120 20th St. N.W., Suite 200, North Lobby, Washington, DC 20036 or visit www.usda.gov/cnpp to download a printable version. Brought to you by

While packing a school lunch is a healthy, economical alternative to sending kids with lunch money, the plastic baggies and paper sacks could use an overhaul. Kids will be proud to tote homemade lunches to school with these environmentally sound (not to mention super cool) lunch accessories. Ditch the foil and plastic wrap with a Kids Konserve Food Cozy . Package anything — sandwiches, roll-ups, veggies, fruit or treats — in these reusable food wraps and your kiddo will be good to go. They’re easy to wash and fun to use, with bright, modern green and orange prints! ($23 for 5...

There are things nobody tells you: That your belly will itch so much it feels like the prickle is on the inside. That when traffic makes your husband an hour late, you'll have the phone in hand ready to call the police, absolutely positive that he's become a paraplegic in a five-car pileup. That your "morning" sickness will happen at night and last for more than six stomach-churning months, and your husband's breath will smell like rotting meat. Then you'll do a Google search or pick up The Girlfriends' Guide to Pregnancy and realize that the warnings were there all...

Three registered dietitians (and mothers) offer up their best tips for healthy prenatal eating. TIP 1: Eat whole foods. Consume foods as close to their original form as possible; your best bets are fresh fruit and vegetables, 100-percent whole grains, nonfat or low-fat milk products, extra lean meats, poultry and fish, nuts and nut butters. Remember that what you eat now can have lifelong effects on your baby. Elizabeth Somer, M.A., R.D., author of Nutrition for a Healthy Pregnancy (2002) and mother of two in Salem, Oregon. TIP 2: Be fat finicky. From the type of fat to the amount, it pays to be...

Roasted beets add a delicious sweetness to this easy pasta salad that makes a great side dish to roasted chicken or grilled fish. It's a perfect dish for a casual get-together. And because the dressing is not made with mayonnaise, you don't have to worry about it spoiling. Look for different varieties of beets at your farmer's market — golden and candy stripe are just as delicious as red beets, and add a bit of vibrancy to the table. (serves 4–6) Ingredients 6 assorted beets, plus 2–3 cups beet greens washed and roughly chopped 1/4 cup olive oil plus 3 tablespoons...