Tips for pregnants

Eating well can help you have a healthy pregnancy and a healthy baby.

• Don't forget breakfast.
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• Eat foods with fiber.
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• Choose healthy snacks.
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• Take a prenatal vitamin with iron and folic acid every day.
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• Eat up to 12 ounces a week (2 average meals) of fish or shellfish.
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• Stay away from soft cheeses and lunch meat.
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• 1. Don't forget breakfast.
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• Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like calcium.
• If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.
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• Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like calcium.
• If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.

2. Eat foods with fiber.

• Choose a variety of vegetables and fruits, like carrots, cooked greens, bananas, and melon.
• Eat plenty of beans and whole grains. Try brown rice or oatmeal
• 3. Choose healthy snacks.
• • Low-fat or fat-free yogurt with fruit
  • Whole grain crackers with fat-free or low-fat cheese
  4. Take a prenatal vitamin with iron and folic acid every day.
  Iron keeps your blood healthy. Folic acid helps prevent birth defects.
  5. Eat up to 12 ounces a week (2 average meals) of fish or shellfish.
• A 3-ounce serving is about the size of a deck of cards.
• Avoid fish and shellfish with high levels of mercury. Don't eat shark, swordfish, king mackerel, or tilefish.
• If you eat tuna, choose canned light tuna. Albacore (white) tuna has more mercury.
• Common fish that are low in mercury include shrimp, salmon, and catfish.
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6. Stay away from soft cheeses and lunch meat.
Some foods may have bacteria that can hurt your baby. Don't eat:
• Soft cheeses like feta, Brie, and goat cheese
• Uncooked or undercooked meats or fish (like sushi)
• Lunch meats and hot dogs unless they are heated until steaming hot
7. Limit caffeine and avoid alcohol.




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• Drink decaffeinated coffee or tea.
• Drink water or seltzer instead of soda.
• Don't drink alcohol.