7 Tips to Eating Healthy During Pregnancy

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. Eat foods with fiber.

  • Choose a variety of vegetables and fruits, like carrots, cooked greens, bananas, and melon.
  • Eat plenty of beans and whole grains. Try brown rice or oatmeal.

3. Choose healthy snacks.

  • Low-fat or fat-free yogurt with fruit
  • Whole grain crackers with fat-free or low-fat cheese

4. Take a prenatal vitamin with iron and folic acid every day.

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

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

  • A 3-ounce serving is about the size of a deck of cards.
  • Avoid fish and shellfish with high levels of mercury. Don't eat shark, swordfish, king mackerel, or tilefish.
  • If you eat tuna, choose canned light tuna. Albacore (white) tuna has more mercury.
  • Common fish that are low in mercury include shrimp, salmon, and catfish.