Tips for a Healthy Pregnancy and Baby - DHS 4595

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.

Grains

6 to 8 ounces

WHOLE GRAIN

Bread, pita, tortilla

Pasta, noodles

Rice

Cereals

Make at least half your choices whole grain. This will add fiber, antioxidants, and minerals.

Vegetables

2 1/2 to 3 cups

VARIETY & COLOR

Fresh

Frozen

Canned

Power Choices

• Asparagus
• Broccoli
• Spinach
• Carrots
• Sweet Potato
• Tomato
• Squash

Fruits

2 cups

VARIETY & COLOR

Fresh

Frozen

Canned

Power Choices

• Strawberries
• Kiwi
• Apricots
• Cantaloupe
• Oranges
• 100% Juice

Eat more dark-green, red, and orange vegetables and fruits.

Milk

3 cups

LOW?FAT

Milk

Cheese

Yogurt

Power Choices

* 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

LEAN

Beef and pork

Poultry

Seafood (eat a variety)

Beans and peas

Nuts or peanut butter

Eggs

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.

Extras

Limit these Foods

FOODS HIGH IN SUGAR OR FAT

Soda

Candy

Cookies/cakes

Butter

Mayonnaise

Fried foods

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
• Breastfeeding
• 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:______________________________

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• Go to all my prenatal checkups
• Learn more about giving my baby the best start after birth
• Other________________________________________________________________

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

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