Eat Healthy Foods When You Are Pregnant: Brief Version

When you are pregnant, you need to eat healthy foods to help you and your growing baby stay healthy. Eating right can also help take care of some common discomforts of pregnancy. The best time to being eating a healthy, balanced diet is before you get pregnant.

What foods do I need to eat?

When you are pregnant, it is important to eat healthy foods. What you eat gives your baby what he or she needs to grow. When you eat healthy foods, you give your baby strong bones and teeth, healthy skin, and a healthy body. Eating right keeps you healthy, too.

If you are a vegetarian or have medical problems such as diabetes, you may find it helpful to discuss your needs with a registered dietician or nutritionist.

Here's what you should eat every day.

Meat, poultry, fish, beans, or eggs

• You need 2 to 3 servings every day.
• One serving of meat is 2 to 3 ounces of lean meat, poultry or fish.
• One serving of other, nonmeat foods is 1 cup cooked beans, 2 eggs, 2/3 cup nuts, 1 cup tofu, or 1/4 cup peanut butter.

Grains, rice, pasta, bread

• It is good to have 6 to 9 servings every day.
• One serving is 1/2 cup pasta, 1/2 cup cooked cereal, or 1 slice of bread.
• Whole grains are best.

Fruits

• You need 3 or more servings of fruits every day.
• One serving of fruit is 1 medium apple, 1 medium banana, 1/2 cup chopped fruit, or 3/4 cup fruit juice.

Vegetables

• You need 4 or more servings of vegetables every day.
• One serving is 1 cup of raw, leafy vegetables, 1/2 cup of other types of raw or cooked vegetables, or 3/4 cup of vegetable juice.

Milk, cheese, or yogurt

• You need 4 servings every day.
• One serving is 1 cup of milk, 1 cup of yogurt, 1 and 1/2 ounces of hard cheese, or 2 ounces of processed cheese.
• Choose nonfat or low fat.

Your healthcare provider will most likely prescribe prenatal vitamin and mineral pills. This will help make sure you get the vitamins and minerals you need, such as calcium, iron, and folic acid.

What can help if I'm having trouble eating?

If you have nausea or vomiting, it may help to:

• Eat crackers, pretzels, or dry cereal before you get out of bed in the morning.
• Eat 5 to 6 small meals every day.
• Stay away from greasy, fried, or spicy foods.

See your healthcare provider if you can't keep anything down.

If you are constipated, it may help to:

• Eat more fresh fruits, vegetables, high-fiber breads, and cereals.
• Drink more liquids.

Do not use laxatives unless your healthcare provider tells you to.

If you have diarrhea, it may help to:

• Eat yogurt, rice, dry toast, or bananas.
• Ask your healthcare provider about taking Pepto-Bismol or Maalox.

If you get heartburn, it may help to:

• Eat 5 or 6 small meals a day.
• Eat fewer spicy and fatty foods.
• Bake or broil your food instead of frying it.
• Stay away from orange juice or grapefruit juice. Instead drink water, milk, apple juice, or cranberry juice.
• Not lie down for 1 to 2 hours after you eat.

Ask your healthcare provider if you can use any antacids.

Are there things I shouldn't eat, drink, or use when I am pregnant?

To keep healthy and have a healthy baby, it's a good idea to:

• Stay away from alcohol (wine, beer or liquor), tobacco, and drugs.
• Check with your healthcare provider before taking any medicine.
• Use less caffeine. Caffeine is found in soft drinks, chocolate, coffee, and some kinds of tea.
• Do not eat meat, fish, shellfish, or eggs that are raw or undercooked. Also don't eat shark, swordfish, king mackerel, or tilefish (also called snapper). Do not eat more than 6 ounces of canned white (albacore) tuna, tuna steak, or halibut each week.
• Do not eat more than a total of 12 ounces of fish each week. The best choices are shrimp, pollock, salmon, cod, catfish, or light canned tuna.
• Do not eat or drink any foods made with unpasteurized milk. Read labels, especially on packages of soft cheeses.
• Keep following this advice while breast-feeding.