Healthy Foods to Enjoy
Eating healthy foods is a big part of staying healthy. Make sure your meals have foods from the five groups.
- Grains — choose whole-grain cereals, breads, crackers, rice and pasta.
- Vegetables — eat more dark green veggies like broccoli and spinach, orange veggies like carrots and sweet potatoes, dry beans and peas like pinto beans, kidney beans and lentils.
- Fruits — eat different kinds of fruit that are fresh, frozen, canned or dried; limit fruit juices that have a lot of sugar.
- Dairy — eat foods with lots of calcium and choose low-fat or fat-free milk, yogurt and other milk products; you can also choose lactose-free products or other products with added calcium.
- Protein — choose low-fat or lean meats and poultry that can be baked, broiled or grilled; choose more fish, beans, peas, nuts and seeds.
Make sure to wash your fruits and vegetables thoroughly before consuming.
Snacks to Have on Hand
- String cheese
- Dried fruit and nuts
- Avocado and whole-grain toast
- Hummus and crackers
- Cottage cheese
- Hard-boiled eggs
Omega-3 Fats Are Important
These fats are found in salmon, chunk light tuna, sardines and anchovies. They do many good things for your body, especially during pregnancy and breastfeeding, in particular:
- May help the baby build healthy eyes and brains
- May lowers the baby’s chance of premature birth
- May help lower your risk of heart disease
- Help you keep a better mood during and after pregnancy
Foods to Avoid during Pregnancy
- Raw fish and raw shellfish (sushi containing raw fish and oysters), smoked fish
- Undercooked meat, hot dogs or deli meat
- Raw or lightly cooked eggs and foods containing them
- Unpasteurized milk, other milk products, juices (apple cider)
- Unpasteurized and pasteurized soft cheeses (Camembert, feta, Brie and blue-veined cheeses)
- Refrigerated pâtés and meat spreads
- Raw sprouts (alfalfa sprouts)
- Fish with a high mercury content: shark, tilefish, mackerel and swordfish
Foods to Limit
- Limit solid fats like butter, stick margarine, shortening and lard
- Check the nutrition facts label to keep saturated fats, trans fats and sodium low
- Choose food and drinks low in added sugars to avoid extra calories
- Limit salty foods that can make your body hold on to fluids