State of Illinois
Department of Human Services
Tips for a Healthy Pregnancy and Baby
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
1. Eat the right foods
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.choosemyplate.gov
2. Tips for a healthy pregnancy and delivery.
(pick the bubbles you would like to learn more about or write in your own idea)
Take a Prenatal Vitamin.
Iron 27 mg
Iodine 150 mcg
Folic Acid 600 mcg
Go to all my Prenatal Checkups.
Be Alcohol, Drug & Smoke Free.
Breastfeeding my baby
Be Active every day.
Know my baby's Feeding Cues
Eat Safe & Healthy
Skin to Skin contact with my baby
3. 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.
4. 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
? Other_________________________________________________
This institution is an equal opportunity provider.
DHS 4595 (R-11-17) Tips for Healthy Pregnancy and Baby Printed by the Authority of the State of Illinois. 21,000 copies P.O.#18-0559