Choose healthy snacks.
- Low-fat or fat-free yogurt with fruit
- Whole-grain crackers with fat-free or low-fat cheese
Don’t forget breakfast.
- If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning.
- Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like iron or calcium.
Eat 8 to 12 ounces of seafood each week.
- A 3-ounce serving is about the size of a deck of cards.
- Eat a variety of seafood 2 to 3 times a week. Health Tips for Pregnancy - Healthy Eating During Pregnancy
- Avoid fish and shellfish with high levels of mercury. Don’t eat shark, swordfish, king mackerel, or tilefish.
- Canned light tuna has less mercury than albacore (white) tuna. If you choose albacore, limit it to 6 ounces a week.
- Fish that are low in mercury include salmon, sardines, and shrimp.
Eat foods with fiber.
- Beans, like black beans and kidney beans. Health Tips for Pregnancy - Healthy Eating During Pregnancy
- Vegetables and fruits, like green peas, spinach, pears, and bananas
- Whole grains, like brown rice and oatmeal
Limit caffeine and avoid alcohol.
- Drink decaffeinated coffee or tea.
- Drink water or seltzer instead of soda.
- Don’t drink alcohol. Health Tips for Pregnancy - Healthy Eating During Pregnancy
Stay away from soft cheeses and lunch meats.
- Some foods may have bacteria in them 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
Take a prenatal vitamin with iron and folic acid every day.
Iron keeps your blood healthy. Health Tips for Pregnancy - Healthy Eating During Pregnancy. Folic acid helps prevent some birth defects. Talk with your doctor or nurse about a prenatal vitamin that’s right for you.
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