Eat Healthy during Pregnancy : Quick tips

Eating well 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.
• If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.

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.

Choose healthy snacks

• Low-fat or fat-free yogurt with fruit
• Whole grain crackers with fat-free or low-fat cheese

Take a prenatal vitamin with iron and folic acid every day

Iron keeps your blood healthy. Folic acid helps prevent birth defects.

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

Limit caffeine and avoid alcohol

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