WATCH WHAT YOU EAT WHEN YOU'RE PREGNANT

With so much to be concerned about during pregnancy, it's easy to make dietary mistakes. Heather Blazier, women's health dietitian at the Medical College of Georgia Hospital and Clinics, offers the four most common food mistakes and solutions for women during pregnancy.

MISTAKE NO. 1: I'm pregnant, so I can eat whatever I want.

Pregnancy is a time when your waistline goes places you never even dreamed. That doesn't mean you should eat whatever strikes your fancy. A healthful, balanced diet ensures that your growing child receives the proper nutrients, and you'd be surprised how little you need to make up those extra calories. In fact, during the first trimester, no extra calories are needed, while during the second and third trimesters, only an extra 300 calories a day are recommended.

MISTAKE NO. 2: I'm pregnant, but I want to make sure that I can still fit into my skinny jeans right after I give birth.

On average, mothers should gain 25 to 35 pounds while pregnant. Only about 10 pounds of that goes into fat stores to help support delivery and breast feeding. The rest is the weight of the baby, amniotic fluid, blood supply and other physical changes to your body necessary for the baby's growth. Despite society's focus on thin bodies, overly restricting your calories is not healthy when you are pregnant. Provide good nutrients to yourself and your child in the form of fruits, vegetables, dairy and protein.

MISTAKE NO. 3: I eat a well-balanced diet, so I don't need to take anything extra.

Even if you think you eat the best diet in the world, you should cover yourself and your baby by taking additional vitamins. The most important nutrients during pregnancy are calcium, protein, iron, magnesium, zinc and folate. Folate, a B vitamin, is particularly important in the first two weeks of pregnancy to help prevent neural tube defects, so take folate in your diet (through leafy greens, fortified cereals, fortified orange juice or vitamins).

MISTAKE NO. 4: I'm craving sushi tonight, so I'm going to go for it.

Safe food handling is especially important during pregnancy because your immune system is compromised. Sushi, unpasteurized milk and cheeses, and rare meats should be avoided. Cook all foods to the proper temperature, reheat leftovers to 165 degrees before eating (this includes precooked foods such as hot dogs and lunch meat), and make sure you thoroughly wash all raw fruits and vegetables.

It's always a good idea to avoid fish high in mercury, such as king mackerel and swordfish, although fish low in mercury may be eaten in moderation. Coffee, chocolate and sweeteners may also be taken in moderation. If you have questions, talk to your doctor about what is appropriate, and remember, your best guide is the food pyramid.

Source: Heather Blazier, women's health dietitian, Medical College of Georgia Hospital and Clinics

AROUND TOWN

TODAY

KILLER JOE: 8 p.m. through Saturday; Le Chat Noir, 304 Eighth St.; $15; must be at least 18; (706) 722-3322, www.lcnaugusta.com

AIKEN BLUES FESTIVAL: 7:30 p.m., University of South Carolina Aiken Convocation Center, with Bobby Blue Bland, Sir Charles Jones, J. Blackfoot, Roy C., Denise LaSalle and Mel Waiters; $35.50, $40.50; (866) 722-8877, www.uscatix.com

MUSIC, JOHN KRUEGER: 8-10 p.m., Borders, 257 Robert C. Daniel Jr. Parkway; (706) 737-6962

SATURDAY

SATURDAY MARKET ON BROAD: 8 a.m. to 12:30 p.m. Saturdays through August; with fresh fruits, vegetables, plants, baked goods, live entertainment; (706) 722-7245

GOSPEL FEST: 5 p.m., Jessye Norman Amphitheater, Riverwalk Augusta; with various choirs

AUGUSTA SPARTANS CHEERLEADING/DANCE CAMP: 10 a.m. to 4 p.m., James Brown Arena, 601 Seventh St.; registration at 9 a.m.; for males and females ages 5-18; $35; lunch and T-shirts provided for participants, who will perform with the Augusta Spartan cheerleaders Friday, June 1; (706) 373-4223

PISTOL CLASS: 10 a.m. to 3 p.m., Carolina Star Gun and Hunt Club pistol range, 371 Cedar Branch Road, Windsor; $50; (803) 641-1742

COLUMBIA COUNTY RED, WHITE AND BLUE CELEBRATION:

6:30 p.m., Justice Center, Ronald Reagan Boulevard; memorial to the late Charlie Norwood, flag-retirement ceremony, patriotic parade of soldiers, musical entertainment by the Army Signal Corps Band of Fort Gordon, fireworks at dusk; free; (706) 312-7191

AIKEN MEMORIAL DAY PARADE: 1 p.m. Saturday, on Laurens Street; Brig. Gen. Randy Strong and Command Sgt. Maj. Michael Terry will judge parade entries; participants include the Signal Corps Band and marching units from the 15th Regimental Signal Brigade and the Naval Information Operations Command-Georgia,; and soldiers wounded in Iraq will ride on a float provided by the Marine Corps League; www.gordon.army.mil/pao/media.htm

MUSIC, BRANDON REEVES: 8-10 p.m., Borders, 257 Robert C. Daniel Jr. Parkway; (706) 737-6962

SUNDAY

RIDE TO REMEMBER: Begins at 11 a.m.; begins at Department of Veterans Affairs Medical Centers Uptown Division, 1 Freedom Way, and ends at the Department of Veterans Affairs Medical Centers Downtown Division, 15th Street and Walton Way; food, cold drinks and live music at both locations; benefits local hospitalized veterans; (803) 442-3877

VOODOO ORGANIST: 7 p.m., Sector 7G, 631 Ellis St.; with Scott Wexton and Robin Kennon, who are celebrating the release of their new album, This Burning Hell; Hellblinki Sextet will also perform.

CHRISTIAN WOMEN'S FELLOWSHIP: Christian Women's Fellowship: 6 p.m. fourth Sundays; Borders, 257 Robert C. Daniel Jr. Parkway; (706) 737-6962

TOURS AND GALLERY TALKS: 2:30 p.m., Morris Museum of Art, 1 10th St.; free