Healthy Eating and Nutrition

Depending on how much you weighed before you became pregnant, you should gain a total of about 20 to 35 pounds while pregnant. Those who were underweight will typically gain more weight, while those who were overweight should gain less.

Tips to keep you and your baby healthy

  • Drink plenty of liquids
  • Water is best, but low-sugar drinks and liquids that don't have caffeine in them are okay for you too
  • Take a daily prenatal vitamin - these are made just for pregnant women
  • Eat many types of fruits and veggies, grains, dairy products and proteins
  • Iron-rich foods, such as meats and eggs, beans, nuts and dark green veggies, are key to your diet

How much should I eat each day?

  • Four servings of fresh veggies
  • Three servings of fruits
  • Nine servings of whole grains, breads, cereals, tortillas or rice
  • Three servings of dairy products
  • Three servings of proteins (meat, chicken, fish, eggs, beans, nuts
  • Eight glasses of liquids

Visit the US Department of Agriculture (USDA) MyPlate site for more information

What to avoid while pregnant

  • Too much caffeine
    • Limit your intake to one or two cups of any caffeinated drink each day
  • Herbs and supplements that have the word "natural" on the label are not necessarily safe for pregnant women
    • Before taking supplements other than your prenatal vitamins, talk to your doctor
  • Non-food substances
    • Some pregnant women get something called pica, which makes them crave things that should not be eaten, such as dirt, ice, charcoal, paper, glue or mothballs
  • Foods that could carry germs to your baby
  • Includes raw fish, sushi, undercooked meats and lunchmeats
  • Meats and cheeses should be labeled pasteurized
  • Blue and Brie cheeses are not pasteurized, so stay away from them
  • Fish with large amounts of mercury in them, such as shark and swordfish
  • Salmon, shrimp and catfish are healthy choices

[references] Copyright © 2010 LimeHealth

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