Nutrition In Pregnancy

Eating Well for You

and Your Baby

To help your baby get a head start in life, we encourage you to take a prenatal vitamin with iron every day and to eat a balanced diet that includes fresh fruits and vegetables, whole-grain breads and cereals, dairy products and other calcium-rich foods, and iron-rich foods. A weight gain of 20–30 pounds is ideal for women with a pre-pregnancy weight in the normal range.

Fish and Mercury

You may eat up to 12 ounces (approximately 2 average meals) per week of fish or shellfish lower in mercury, including salmon, canned light tuna, Pollock, catfish, and shrimp. Avoid shark, swordfish, king mackerel, and tilefish. The FDA and EPA recommend pregnant women eat no more than 6 ounces of albacore (white) tuna per week and to avoid any game fish without first checking its safety with the local health department.

Foods to Avoid

Unpasteurized dairy products, cheeses, milk, juices, and apple cider.
Foods containing raw eggs.
Raw or undercooked fish, shellfish, or meats.
Meat spreads and pates.
Deli meats, hot dogs, and processed meats (heat thoroughly before eating).
Smoked fish.

Listeria Monocytogenes primarily affects pregnant women, newborns, older adults, and those with weakened immune systems. Infection during pregnancy can lead to miscarriage, stillbirth, premature delivery, or life-threatening infection of the newborn.

Managing Nausea During Pregnancy

Nausea is temporary and usually diminishes rapidly after the first trimester. The following tips can help:

Eat several small, frequent meals — even a few bites can help.
Keep dry carbohydrates (such as crackers) near your bed and eat a few before arising if morning sickness is a problem.
Carry crackers with you throughout the day.
Take liquids between meals — don’t wash food down.
Avoid spicy, fried, and fatty foods.
Take your prenatal vitamins after eating, or switch to folic acid 800 mcg by itself until you feel better.

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