Tips For a Healthy Pregnancy

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Tips for a healthy pregnancy

Dear Mom
Get Prenatal Care
Choose Healthy Foods
Sample Menu
Snacks: Tasty, Healthy, and Easy
Fast Food Restaurant Tips
Food Safety Tips
Take Prenatal Vitamins
Keep Your Teeth Healthy
Be Active for a Healthy Body
Weight Gain
Keep Your Baby Safe and Healthy
Pregnancy Discomforts
Give Your Baby the Best Start – Breastfeed
Breastfeeding Facts
My Breastfeeding Plan At The Hospital
Make Time for Yourself

Dear Mom,

You want to have a healthy baby and keep yourself healthy, too. Eating nutritious foods and getting the care you need is one of the greatest gifts you give to your developing baby.

In this guide you will learn more about how WIC can help you:

Learn about breastfeeding
Make healthy food choices for you and your family
Get referrals to healthcare and other community programs
Learn how to keep your baby healthy and safe
Buy healthy foods

The tips on this page do not replace your healthcare provider’s advice. Write down questions to ask before you go to your prenatal checkups.

When you visit your local WIC office, you can learn more about healthy eating. We hope you enjoy all that WIC has to offer.

Sincerely,
Your WIC staff

Get Prenatal Care

Prenatal care is healthcare for pregnant women. A healthcare provider or specially trained nurse checks that you and your baby are okay.

You can expect:

1 checkup each month for the first 6 months.
2 checkups each month in the 7th and 8th months.
1 checkup each week in the 9th month.
1 checkup 2 to 6 weeks after your baby is born (postpartum).

Get prenatal care as soon as you think you are pregnant. The above schedule is a guide; it is important to go to all recommended appointments. You can learn more about your baby and how your body is changing.

If you need help to pay for prenatal care, contact your local Medicaid office.

Pregnant woman cooking vegetables in kitchen, focused on meal preparation.

Choose Healthy Foods for You and Your Baby

Your baby grows best when you eat healthy. Choose a variety of foods from all 5 food groups every day.

For a personal daily food plan, visit www.myplate.gov

GRAINS

Vegetables

Fruits

Dairy

Proteins

GRAINS

6-8 ounces per day

(6-8 servings)

1 Serving = 1 Ounce

Examples:

1 slice bread or tortilla
½ bagel or hamburger bun
½ cup cooked rice, noodles, or cereal
1 cup flake-type cereal

Tips:

Eat whole grains like: oatmeal, whole wheat bread or rolls, brown rice, whole wheat pasta, tortillas (whole wheat or corn)

Vegetables

2½-3½ cups per day

(5-7 servings)

1 Serving = ½ Cup

Examples:

1 cup raw or cooked vegetables
1 cup lettuce or other leafy greens
½ cup vegetable or tomato juice

Tips:

Eat many kinds and colors: dark green, orange, red, yellow, purple, and white
Add to: scrambled eggs, rice, noodles, salads, and casseroles

Fruits

1-1½ cups per day

(2-3 servings)

1 Serving = ½ Cup

Examples:

½ cup chopped or cooked
1 fruit – apple, orange, peach, etc.
½ cup 100% fruit juice

Tips:

Eat many kinds and colors: red, yellow, orange, blue, green, purple, and white
Put sliced or chopped fruit on cereal, pancakes, pudding, and frozen yogurt

Dairy

3 cups per day

(3 servings)

1 Serving = 1 Cup

Examples:

1 cup milk
1 cup yogurt
1 to 2 slices cheese

Tips:

Choose 1% or non-fat milk
If it is hard to drink milk, get ideas from WIC

Proteins

5½-6½ ounces per day

(5½-6½ servings)

1 Serving = 1 Ounce

Examples:

1 ounce meat, chicken, turkey, or fish
¼ cup canned light tuna
1 egg
¼ cup cooked beans or tofu
1 tablespoon peanut butter

Tips:

A 3-ounce serving is the size of a deck of cards
Choose lean meats: bake, broil, or grill them
Eat more beans; ask WIC for recipes

Sample Menu

You and your baby do best when you eat regular meals and snacks. Here is a sample menu using some foods you can purchase with your WIC benefits.

Here are some examples of what meal and snack portion sizes might look like on your plate.

Breakfast

1 banana

1 cup non-fat or 1% milk

1 slice whole grain toast

1 cooked, scrambled egg

Lunch

½ cup cooked broccoli florets

1 cup water

1 ounce cornbread

½ cup tomato sauce

and ¼ cup pinto beans and ¼ cup red beans

Snacks

1 cup 100% orange juice

1 cup cut up melon

½ cup low-fat yogurt

5 or 6 whole grain crackers

3 or 4 slices cheese

½ cup sliced cucumbers with 1 tablespoon dressing

water between meals and snacks

Dinner

1 cup mixed, green salad with ¼ cup tomato

with ½ hard-boiled egg with 1 tablespoon dressing

½ cup cooked, sliced carrots

Healthy dinner with vegetables and protein

1 cup cooked brown rice

with 3 ounces baked, sliced chicken

1 cup non-fat or 1% milk

Snacks: Tasty, Healthy, and Easy

Aim for 2-3 snacks each day. Try healthy snack combos by picking foods from at least two food groups. These balanced snacks will keep you feeling satisfied.

Example: Granola + Strawberries + Yogurt

Bread, Cereal, or Other Grain

Bagel
Cereal
Whole wheat or corn tortilla
Crackers
English muffin
Graham crackers
Oatmeal or grits
Pita bread
Raisin bread
Whole grain bread
Granola or trail mix
Popcorn

FRUIT OR VEGETABLE

Broccoli
Carrots
Green peppers
Edamame
Tomato
Celery
Avocado
Apple
Banana
Grapes
Melon
Orange
Peach
Pineapple
Raisins
Strawberries

DAIRY OR PROTEIN

Cheese
Cottage cheese
Frozen yogurt
Yogurt
Egg, cooked
Nuts (like walnuts)
Peanut butter or nut butter
Hummus

Fast Food Restaurant Tips

On the go? Ask for these fast foods:

Grilled chicken sandwich
Hamburger or cheeseburger
Main dish salad or side salad
Pizza topped with green peppers, tomatoes, and mushrooms
Bean burrito
Baked potato with vegetable and cheese toppings
Fruit
Water, low-fat milk, or 100% juice

Food Safety Tips

Wash your hands with soap and water before you eat or prepare food.

Wash vegetables and fruit with water before eating or cooking.

Grilling chicken and using a food thermometer

Cook beef, pork, chicken, turkey, fish, and seafood to the well-done stage.

Heat to steaming before eating hot dogs, cold cuts, and deli meats like bologna, salami, or ham.

Ask WIC staff or your healthcare provider what fish is safe and the recommended amounts to eat during pregnancy.

Don’t eat certain foods.

Some foods are not safe for you and your baby when you are pregnant. Do not eat:

Tilefish, swordfish, king mackerel, or shark
Raw oysters, or fish like sushi, sashimi, or ceviche
Undercooked, rare, or raw meat like chicken, beef, or turkey
Deli meat, spreads, or patés that haven’t been heated to steaming
Raw or soft-cooked eggs
Smoked meats
Uncooked hotdogs
Feta, blue-veined, Brie, or Mexican-style (queso blanco or queso fresco) cheeses
Unpasteurized (raw) milk or cheese
Unpasteurized juice or cider
Raw sprouts, like alfalfa sprouts

Ask your healthcare provider before you take herbs or drink herbal teas; they may not be safe for your baby.

Take Prenatal Vitamins

Prenatal vitamins have extra iron and folic acid to help your baby grow. Check to see if your prenatal vitamin has at least 150 mcg of iodine. If the prenatal vitamin you take doesn’t have this amount of iodine, ask your healthcare provider.

Don’t take any other vitamins unless prescribed by your healthcare provider.

Pregnant woman in a denim shirt takes a pill and holds a glass of water at home.

Woman flossing her teeth as part of daily oral hygiene routine

Keep Your Teeth Healthy

Pregnant women go through hormonal changes that can impact the health of their mouth.

To keep your teeth and gums healthy, be sure to:

Brush your teeth (and tongue) at least two times a day
Floss your teeth daily
Drink water and avoid sugary drinks
Get a dental checkup

Use a soft-bristle toothbrush. Brush gently. If your gums bleed when you brush or floss, tell your healthcare provider.

Be Active for a Healthy Body

Your body stays fit when you move it. If your healthcare provider says it’s okay, keep active. Walking, stretching, and swimming are a few good ways.

Being active will help you:

Have more energy and feel less tired
Sleep better
Work off stress
Tone your muscles
Have better posture

Find time to be active for 30 minutes most or all days of the week.

You can break the time up like this:

Walk 10 minutes in the morning

Walk 10 minutes in the afternoon

Walk 10 minutes in the evening

30 minutesa

Pregnant woman walking in a park and enjoying fresh air

Weight Gain

The amount of weight you should gain depends on your weight before pregnancy. Ask your healthcare provider, nurse, or WIC staff for a weight graph to track your progress.

Your Pre-Pregnancy Weight

Underweight
BMI less than 18.5

Healthy Weight
BMI 18.5-24.9

Overweight
BMI 25-29.9

Obese
BMI greater than or equal to 30

Healthy Weight Gain During Your Pregnancy

28-40 pounds

25-35 pounds

15-25 pounds

11-20 pounds

Weight gain during pregnancy helps your baby grow. First trimester weight gain should be 1-4 pounds. Starting in the 4th month, you may gain about half (½) to one (1) pound a week.

To keep a steady weight gain:

Eat when you feel hungry
Choose healthy foods to eat
Drink water
Keep active by walking

If your weight gain is:

Just Right

You may lose the weight easier after your baby is born. It can help protect your health and the health of your baby.

Too little

Your baby could be born too small or too soon.

Too much

It may be harder to lose the weight after your baby is born. It could also increase your and your baby’s risk of long-term health problems.

If you are expecting twins, triplets, or more, talk with your healthcare provider about the weight gain that is right for you.

Keep Your Baby Safe and Healthy

It is recommended to avoid tobacco, nicotine, alcohol (beer, wine, liquor, or mixed drinks), marijuana, and illegal drugs during pregnancy. Each of these products can negatively impact you and your baby’s health.

We know it can be difficult to stop or reduce use of tobacco, nicotine, alcohol, marijuana, and illegal drugs.

If you are struggling to stop or reduce use, there are resources available to you.

You are not alone.

We are here to support you.

For support with quitting tobacco or nicotine use, including free coaching, a free quit plan, and free educational materials visit www.quitnow.net.

For support with quitting alcohol, marijuana, or other illegal drug use contact your healthcare provider or visit www.findtreatment.gov.

Ask your healthcare provider before you take medicine to make sure it is safe for your baby.

Pregnancy Discomforts

Your body changes when you’re pregnant. You might feel sick to your stomach the first 3 or 4 months. Some smells and foods might make you throw up.

If you feel sick… (morning sickness):

Open the window to let fresh air in and stale air out
Get up slowly when you wake up
Eat a few crackers before you get out of bed
Stay away from smells that make you sick
Eat cold foods if the smell of cooked food makes you sick
Eat small amounts of food every one or two hours
Drink liquids, but take small sips

“Morning sickness” can occur anytime of the day.

Even if you feel sick, you still need food and liquids. If you can’t keep anything down, call your healthcare provider.

Woman in casual wear resting on couch with hand on forehead, sunlight streaming in.

Pregnant woman in pink top peacefully gazes out a window, cradling her belly and reflecting.

As your baby grows, you might get an upset stomach when you eat. It might be hard to move your bowels. Talk to your healthcare provider if you get these problems. Don’t take medicine unless advised by your healthcare provider. Here are some tips:

If you have heartburn…(Indigestion):

Eat 5 or 6 small meals, instead of 2 or 3 large ones
Avoid fried or greasy foods
Eat less spicy foods
Drink small sips of water with your meals
Sit upright or take a walk after you eat
Avoid caffeine in soda, coffee, or tea

If you’re constipated… (can’t poop):

Eat foods with fiber like:

Vegetables
Fruits
Beans and peas
Whole grain cereals
Whole wheat bread and crackers
Whole wheat noodles
Brown rice
Corn tortillas

Drink plenty of fluids, like water
Walk after you eat

Woman drinking a glass of water while sitting on a couch, promoting healthy hydration.

Give Your Baby the Best Start – Breastfeed!

Breast milk is all your baby needs for the first 6 months of life. Your milk has the right ingredients in the right amounts to give your baby the healthiest start in life. Breastfeeding is good for you too.

BREASTFEEDING MOMS SAY…

“When I breastfeed, I feel proud. My baby grows
healthy and strong with a gift only I can give.”

Breastfeeding protects your baby’s health.

Babies who are breastfed have a lower risk of:

SIDS – Sudden Infant Death Syndrome
Allergies
Illnesses, like colds, respiratory, and ear infections
Obesity
Diarrhea and constipation

Breastfeeding is good for mom, too.

Breastfeeding helps you:

Reduce your risk of obesity, heart attack, and stroke
Lower your risk of breast and other cancers
Keep your bones strong
Get back to your pre-pregnancy size quicker

Breastfeeding Facts

A lot of moms have questions about breastfeeding. Talk with WIC staff about any breastfeeding concerns you may have.

Breastfeeding whenever your baby is hungry will allow your body to make all the milk your baby needs.
Holding baby skin-to-skin while in the hospital and after going home helps you make milk.
Nursing shouldn’t hurt.
If it hurts, get help. Call your healthcare provider, WIC clinic, local hospital, or La Leche League (LLL).
Ask for help at home, especially in the early days.
Ask family and friends to pitch in with household chores and to watch other children. Dad or another family member can hold baby skin-to-skin, help with baths and playtime. Babies need lots of love and cuddling in addition to feeding time.
You can go back to work or school and continue breastfeeding.
Most states have laws that require workplaces to support breastfeeding employees. There are also laws in all 50 states to protect moms when nursing in public.
Moms who nurse can eat their favorite foods!
No special diet is needed.

For more information on breastfeeding, visit wicbreastfeeding.fns.usda.gov

My Breastfeeding Plan At The Hospital

Tell your nurses and healthcare provider that your goal is to exclusively breastfeed your baby. Ask them to follow these guidelines as long as it is medically safe for your baby and you.

Exclusive Breastfeeding – Please don’t give my baby any formula, water, or glucose water before speaking to my partner or me.

Skin-to-Skin – During my stay, I want to hold my baby skin-to-skin as much as possible.

Breast Pumps – If my baby is unable to breastfeed or is separated from me due to medical reasons, I want to use a breast pump as soon as possible. If I need to pump longer than my hospital stay, please remind me to call my local WIC office.

No Bottles or Pacifiers – Please don’t give my baby artificial nipples. This includes pacifiers or any type of bottle.

Breastfeeding Support – Please help me with breastfeeding during the first hour after my delivery.

Take-Home Bags – Please do not send any formula or information about formula home with us when we leave the hospital. Instead, please remind me that I’m giving my baby the best nutrition by choosing to breastfeed.

Make Time for Yourself

Having a baby is hard work! At times you may feel tired, emotional, and grumpy. You might even feel sad. Find time to relax and get some rest. If you feel overwhelmed, ask for help.

Ask for help from family and friends.

Talk to your healthcare provider.

Call the Postpartum Support International Helpline at 1-800-944-4773, visit www.postpartum.net, or text 800-944-4773 (English) or 971-203-7773 (Spanish).

To show yourself some love:

Try to get enough sleep and rest
Take a few minutes every day just for you
Spend time with people you enjoy; avoid those you don’t

If you have thoughts of harming yourself or your baby, get immediate help.

Call 1-800-273-8255 for free and confidential emotional support 24 hours a day, 7 days a week.

Woman sitting on a couch drinking coffee and relaxing at home

For additional support, contact your local WIC Breastfeeding Peer Counselor or WIC Designated Breastfeeding Expert for breastfeeding questions.

Tips For a Healthy Pregnancy

Dear Mom,

Get Prenatal Care

You can expect:

Choose Healthy Foods for You and Your Baby

6-8 ounces per day

Examples:

Tips:

2½-3½ cups per day

Examples:

Tips:

1-1½ cups per day

Examples:

Tips:

3 cups per day

Examples:

Tips:

5½-6½ ounces per day

Examples:

Tips:

Sample Menu

Here are some examples of what meal and snack portion sizes might look like on your plate.

Breakfast

1 banana

1 cup non-fat or 1% milk

1 slice whole grain toast

1 cooked, scrambled egg

Lunch

½ cup cooked broccoli florets

1 cup water

1 ounce cornbread

½ cup tomato sauce

and ¼ cup pinto beans and ¼ cup red beans

Snacks

1 cup 100% orange juice

1 cup cut up melon

½ cup low-fat yogurt

5 or 6 whole grain crackers

3 or 4 slices cheese

½ cup sliced cucumbers with 1 tablespoon dressing

water between meals and snacks

Dinner

1 cup mixed, green salad with ¼ cup tomato

with ½ hard-boiled egg with 1 tablespoon dressing

½ cup cooked, sliced carrots

1 cup cooked brown rice

with 3 ounces baked, sliced chicken

1 cup non-fat or 1% milk

Snacks: Tasty, Healthy, and Easy

Example: Granola + Strawberries + Yogurt

Bread, Cereal, or Other Grain

FRUIT OR VEGETABLE

DAIRY OR PROTEIN

Fast Food Restaurant Tips

On the go? Ask for these fast foods:

Food Safety Tips

Don’t eat certain foods.

Some foods are not safe for you and your baby when you are pregnant. Do not eat:

Ask your healthcare provider before you take herbs or drink herbal teas; they may not be safe for your baby.

Take Prenatal Vitamins

Keep Your Teeth Healthy

To keep your teeth and gums healthy, be sure to:

Be Active for a Healthy Body

Being active will help you:

Find time to be active for 30 minutes most or all days of the week.

Weight Gain

Your Pre-Pregnancy Weight

Underweight BMI less than 18.5

Healthy Weight BMI 18.5-24.9

Overweight BMI 25-29.9

Obese BMI greater than or equal to 30

Healthy Weight Gain During Your Pregnancy

28-40 pounds

25-35 pounds

15-25 pounds

11-20 pounds

To keep a steady weight gain:

If your weight gain is:

Just Right

Too little

Underweight
BMI less than 18.5

Healthy Weight
BMI 18.5-24.9

Overweight
BMI 25-29.9

Obese
BMI greater than or equal to 30

“When I breastfeed, I feel proud. My baby grows
healthy and strong with a gift only I can give.”