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Tips for healthy pregnancy

* Talk to your health care provider about how much weight you should gain during your pregnancy.
* Eat foods rich in folate, iron, calcium, and protein, or get these nutrients through a prenatal supplement.
* Talk to your health care provider before taking any supplements.
* Eat breakfast every day.
* Eat high-fiber foods and drink plenty of water to avoid constipation.
* Avoid alcohol, raw fish, fish high in mercury, soft cheeses, and anything that is not food.
* Aim to do at least 30 minutes of moderate activity on most days of the week. Talk to your health care provider before you begin.
* After you deliver your baby, continue eating well. Return to a healthy weight gradually.
* Slowly get back to your routine of regular, moderate physical activity.
* Take pleasure in the miracles of pregnancy and birth.

What to eat?

Every day, you should try to eat*:

6 or more servings of bread, cereal, rice, or pasta.

One serving equals one slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup of cooked cereal, rice, or pasta. If you are physically active, you can eat more servings (up to 11 servings if you are very active).

3 to 5 servings of vegetables.

One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or 1/2 cup of chopped vegetables, cooked or raw.

2 to 4 servings of fruit.

One serving equals one medium piece of fruit like an apple, banana, or orange; 1/2 cup of chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit; or 3/4 cup of 100-percent fruit juice.

2 servings of milk, yogurt, or cheese.

One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese like cheddar or mozzarella, or 2 ounces of processed cheese like American. If you are 18 years or younger and pregnant, you need at least 3 servings of milk, yogurt, and cheese. Choose low-fat or fat-free dairy products most often.

2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts.

One serving equals 2 to 3 ounces of cooked meat, poultry, or fish-about the size of a deck of cards. Choose lean cuts and eat no more than 5 to 7 ounces of meat, poultry, or fish a day. One cup of cooked beans such as kidney beans or 2 eggs count as a serving. Four tablespoons of peanut butter or 2/3 cup of nuts also equals a serving.

At least 8 glasses of water.

Drinking milk, 100-percent juice, seltzer or other non-alcoholic beverages counts toward your amount of daily water.

* Adapted from the U.S. Department of Agriculture/Department of Health and Human Services Food Guide Pyramid.

What NOT to eat?

Here is a general list of foods and beverages that you should avoid:

• Alcohol. Instead of wine, beer, or a mixed drink, enjoy apple cider, tomato juice, 100-percent juice mixed with sparkling water, or other non-alcoholic beverages.
• Fish that may have high levels of methylmercury (a substance that can build up in fish and harm an unborn baby). Do not eat shark, swordfish, king mackerel, and tilefish during pregnancy. Eat no more than 12 ounces of any fish per week (equal to four 3-ounce servings-each about the size of a deck of cards).
• Soft cheeses such as feta, Brie, and goat cheese and ready-to-eat meats including lunch meats, hot dogs, and deli meats. These foods may contain bacteria called listeria that are harmful to unborn babies. Cooking lunch meats, hot dogs, and deli meats until steaming hot can kill the bacteria and make these meats safe to eat.
• Raw fish such as sushi, sashimi, or ceviche and raw or undercooked meat and poultry. These foods can contain harmful bacteria. Cook fish, meat, and poultry thoroughly before eating.
• Large amounts of caffeine-containing beverages. If you are a heavy coffee, tea, or soda drinker, talk to your health care provider about whether you should cut back on caffeine. Try a decaffeinated version of your favorite beverage, a mug of warm low-fat or fat-free milk with honey, or sparkling mineral water.
• Anything that is not food. Some pregnant women may crave something that is not food, such as laundry starch or clay. Talk to your health care provider if you crave something that is not food.
• Ask your health care provider for a complete list of foods and beverages that you should avoid.

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