Staying healthy during pregnancy and beyond
Healthy eating Eat balanced meals with a variety of foods when you are pregnant or nursing/pumping. • Fill half of your plate with fruits and vegetables • Choose high-fiber whole grains, like oatmeal, whole wheat bread products, or brown rice • Choose heart-healthy dairy products, like low-fat milk, yogurt, or mozzarella cheese • Choose lean protein sources, like low-mercury seafood, poultry, eggs, beans, nuts, and seeds • Stay hydrated by drinking water and other unsweetened beverages • If you are on a special meal plan, continue to follow the recommendations of your provider • If you have concerns about what you eat, ask your provider to see a registered dietitian nutritionist Food safety • Wash your hands and cooking surfaces with water and soap before preparing any foods
• Tell your provider if you have cravings for non-food items like starch, clay, dirt, cardboard, or ice • Limit your intake of large fish to stay away from ingesting mercury – Do not eat tile fish, shark, swordfish, and king mackerel; limit albacore (solid white) tuna – Choose instead 8-12 oz/week of salmon, trout, sardines, anchovies, or herring
Take a daily prenatal vitamin with iron and folic acid in addition to eating healthy.
Exercise and weight gain • If your provider says it’s okay to exercise, aim for at least 30 min/day (moderate intensity) • Do not do sports or activities with high risk of falling or collision with others • Ask your provider how much weight you should gain during pregnancy
• Wash fruits and vegetables thoroughly before eating or processing
• Do not eat cold deli meats and unpasteurized soft cheeses as they may harbor listeria, a bacteria that is dangerous to pregnant women • Do not eat raw or undercooked foods (meats, eggs, fish)
Carolina Global Breastfeeding Institute 3
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