State of Illinois
Department of Human Services
Tips for a Healthy Pregnancy and Baby
Are you eating the right foods for you and your baby?
- Your baby will grow better
- You will have a healthier, safer pregnancy and birth
- You will reach a healthy weight easier after delivery
Mark an up or down arrow in the box next to any food group you feel you need to eat more or less from during your pregnancy.
If you feel you are eating enough from any of the food groups draw a "happy face" next to that food group.
6 to 8 ounces
Bread, pita, tortilla
Make at least half your choices whole grain. This will add fiber, antioxidants, and minerals.
2 1/2 to 3 cups
VARIETY & COLOR
- Sweet Potato
VARIETY & COLOR
- 100% Juice
Eat more dark-green, red, and orange vegetables and fruits.
* Fat free
Low fat milk offers the same calcium!
Do not eat soft, unpasteurized cheeses or raw, unpasteurized milk-they may contain harmful bacteria.
Meats & Beans
5 1/2 to 6 1/2 ounces
Beef and pork
Seafood (eat a variety)
Beans and peas
Nuts or peanut butter
Fully cook or reheat eggs, meat, poultry, or seafood.
Do not eat swordfish, tilefish, king mackerel, or shark-they are high in mercury. Limit white (albacore) tuna.
Limit these Foods
FOODS HIGH IN SUGAR OR FAT
Avoid herbal supplements and tea.
Daily amounts listed are for an average pregnant woman, you may need to eat more or less.
For more information and to develop a plan just for you, go to www.MyPyramid.gov for the MyPyramid Plan for Moms.
How much weight should I gain during pregnancy?
Gaining too much or too little can be harmful to you and your baby. Healthy weight gain is also important for your weight management after pregnancy. How many pounds you need to add depends on your weight when you became pregnant. Below are some guidelines about weight gain during pregnancy. Talk to your healthcare provider about your specific pregnancy weight gain goals.
- 2-4 pounds total during the first 3 months
- 3-4 pounds per month during the remaining months of your pregnancy
Where does the weight go?
- About 1/2 of your added weight goes to support the growth of baby (placenta, extra blood, retained water).
- The other 1/2 is baby and maternal stores of fat, protein and nutrients - which averages about 7 pounds each.
Tips for a healthy pregnancy and delivery.
* Take a prenatal vitamin. Look for one that includes:
Iron 27 mg
Iodine 150 mcg
Folic Acid 600 mcg
- Go to all your prenatal checkups.
- Don't smoke, drink alcohol, or take drugs. They can harm you and your baby.
- Unless your doctor tells you not to, do something active every day.
Learn more about giving your baby the best start after birth:
- Skin to Skin contact
- Feeding cues
My goals for a healthy pregnancy and delivery:
- Take prenatal vitamin daily
- Gain a healthy amount of weight
- Be active every day
- Eat safe, healthy foods everyday, including:______________________________
- Go to all my prenatal checkups
- Learn more about giving my baby the best start after birth
Programs, activities and employment opportunities in the Illinois Department of Human Services are open and accessible to any individual or group without regard to age, sex, race, sexual orientation, disability, ethnic origin or religion. The department is an equal opportunity employer and practices affirmative action and reasonable accommodation programs.
DHS 4595 (R-12-11) Tips for Healthy Pregnancy and Baby
Printed by the Authority of the State of Illinois.