Making smart food choices can help you have a healthy pregnancy and a healthy baby.
Don't forget breakfast.
- Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified grains added nutrients, such as iron, calcium, and folic acid.
- If you feel sick, you start with a piece of toast from whole grains. Eat more food later in the morning.
Eat foods that contain fiber.
- Vegetables and fruits, such as green peas, spinach, pears, and bananas.
- Whole grains, such as brown rice and whole wheat bread and oatmeal
- Beans, such as black beans and kidney beans
Choose healthy snacks.
- Yogurt low-fat or fat-free with fruits (choose fewer options added sugars)
- Whole grain crackers with cheese, fat-free or low-fat
- Carrots with hummus
Take a prenatal vitamin with iron and folic acid every day.
Iron stays safe blood. Folic acid helps prevent some birth defects. Talk to your doctor or nurse about a prenatal vitamin that is right for you.
Ate 8 to 12 ounces of seafood per week.
Fish and mollusks nutrients that are good for your child. Eat a variety of seafood 2 or 3 times a week. Meal 3-ounce about the size of a deck of cards.
Healthy options include:
- The salmon
- Canned light tuna
- White tuna (albacore) – no more than six ounces per week
Avoid fish high in mercury, especially swordfish, shark, tilefish, and king mackerel. Mercury is a metal that can harm your baby's growth.
Stay away from raw fish, meat, cheese, soft, and luncheon meats.
These foods may be bacteria that can harm your baby. Don't eat:
- Fish (uncooked) raw, like sushi
- Soft cheeses (such as feta, Brie, goat cheese), unless they are pasteurized
- Raw or rare meat (raw)
- Luncheon meats, hot dogs, they are heated until steaming hot
Reduce caffeine and avoid alcohol.
- Drink tea or decaf.
- Drink water or Seltzer instead of soda.
- Do not drink alcohol. No amount of alcohol is safe during pregnancy.