Eating well can help you have a healthy pregnancy and a healthy baby.

1. Don't forget breakfast.

Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like calcium.

If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.

2. Prefer healthy snacks.

Low-fat or fat-free yogurt with fruit

Whole grain crackers with fat-free or low-fat cheese

3. Take a prenatal vitamin with iron and folic acid daily.

Iron keeps your blood healthy. Folic acid helps prevent birth defects.

4. Eat foods with fiber.

Choose a variety of fruits and vegetables, like bananas, carrots, cooked greens and melon.

Eat plenty of beans and whole grains. Try brown rice or oatmeal.

5. Eat up to 12 ounces a week (2 average meals) of shellfish or fish.

A 3-ounce serving is about the size of a deck of cards.

Avoid fish and shellfish with high levels of mercury. Don't king mackerel; eat shark, swordfish or tilefish.

If you eat tuna choose canned light tuna. Albacore (white) tuna has other mercury.

Ordinary fish that are low in mercury include salmon, shrimp and catfish.

6. Avoid alcohol and limit caffeine.

Drink decaffeinated coffee or tea.

Drink water or seltzer instead of soda.

Don't drink alcohol.

7. Stay away from soft cheeses and lunch meat.

Some foods may have bacteria that can hurt your baby. Don't eat:

 Soft cheeses like Brie, feta and goat cheese

Uncooked or undercooked meats or fish (like sushi)

Lunch meats and hot dogs unless they are heated until steaming hot


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