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Your baby is counting
on you to eat healthy
Inside are general
guidelines for pregnant
DH 150-15, 8/05
Stock Number: 5730-015-0150-8
WIC is an equal opportunity provider.
Weight Gain During Pregnancy
■ Your chances of having a healthy baby are better when you gain enough
weight during pregnancy.
■ You should gain weight at a steady rate throughout your pregnancy.
■ Pregnancy is not a time to lose weight.
■ Talk with your nutritionist or health care provider about how much weight
you should gain.
How much total weight should you gain during pregnancy?
Women Women Women Women
who were who were who were expecting
Normal Weight Underweight Overweight Twins
before pregnancy before pregnancy before pregnancy should
should gain: should gain: should gain: gain:
25 to 35 28 to 40 15 to 25 35 to 45
pounds pounds pounds pounds
Here’s an example of how weight
gain is distributed:
7 to 8 pounds baby
3 to 4 pounds placenta and amniotic fluid
2 to 3 pounds increased size of uterus (womb)
8 to 10 pounds increased blood and other
5 to 10 pounds mother’s stored fat
Weight Gain: 25 to 35 pounds
Exercise is important. It can be very relaxing and help you feel good all
over. Be sure to talk to your health care provider about what type of
exercise you are able to do.
Vitamins and Minerals
In some cases, the food you eat does not give you all the vitamins and
minerals you need. Your health care provider may tell you to take a
prenatal vitamin and mineral supplement. If you have problems taking
this supplement, tell your health care provider.
It is not known if coffee and other drinks with caffeine harm your
unborn baby. Therefore, it is best to cut down on drinks with caffeine
in them. Coffee, tea, and many sodas, like colas, have caffeine. Look
for labels that say “decaffeinated” or “caffeine free.”
Alcohol, Tobacco, and Other Drugs
When you are pregnant, alcohol, tobacco, and other
drugs can harm your unborn baby.
■ Don’t use street drugs.
■ Don’t drink beer, wine, wine coolers, liquor, or
other alcoholic drinks.
■ Don’t take prescription drugs, over-the-counter
medicine, or herbal remedies unless it is okay with
your health care provider.
■ Don’t smoke cigarettes.
After birth, keep your baby away from tobacco
smoke. Babies and children who are around tobacco smoke have more chance
of getting colds, coughs, and ear infections.
If you need help to stop using alcohol, tobacco, and other drugs,
talk to your WIC nutritionist or other health care or social service worker. For
“stop smoking” information, counseling, and self-help materials, call the Quit-for-
Life Line at 1-877-822-6669.
What changes will you make in your eating or health habits?
♥ Breastfeeding is rewarding and enjoyable. It
helps you build a close and loving bond with
♥ Breastfed babies have fewer illnesses.
♥ Breastmilk has just the right amount of vitamins,
minerals, and other nutrients that your baby
needs to grow well.
♥ Pediatricians recommend that babies be given
only breastmilk for the first 6 months of life. Solid
foods should be offered at about 6 months and
breastfeeding should continue until the baby is 1 year of age or older.
♥ Call the WIC staff if you need help with breastfeeding. They know of other
breastfeeding mothers and experts you can talk with.
ALL pregnant women should know their HIV status and should ask their health care
provider for an HIV test. In the United States, it is recommended that women with HIV
or AIDS not breastfeed as the virus can be passed to their baby through breastmilk.
Health Advisory for Mercury in Fish
Fish can be an important part of a balanced diet. However, some fish contain high
levels of mercury. Too much mercury can harm unborn babies, infants, and young
children. Therefore, pregnant women, breastfeeding women, women who may
become pregnant, and young children (under 10 years of age) should follow
Do not eat Shark, Swordfish, King Mackerel, and Tilefish (also known as
Golden Snapper or White Snapper) because they contain high levels of mercury.
Eat no more than 2 meals per week of a variety of fish and shellfish that
are lower in mercury. (One adult-size meal is 6 ounces or less of cooked fish;
one child-size meal is about 3 ounces of cooked fish.) Some of the most commonly
eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock,
and catfish. White albacore tuna is higher in mercury, therefore, eat no more than
one serving per week of white albacore tuna.
Check local advisories about the safety of fish caught by family and friends
in your local lakes, rivers, and coastal areas. Information about Florida Fish
Consumption Advisories are available at this website:
Foods for you while you are These are general guidelines for pregnant
and breastfeeding women. Teens and very
active women may need additional amounts.
Pregnant or Breastfeeding Talk with your nutritionist or health care
provider (such as a doctor or midwife) for
more information about your specific needs.
Meat & Beans One ounce of meat or Eat 6 to 7 ounces Here are some
Group beans equals: of meat or beans important
These foods have protein, 1 ounce cooked lean meat, every day. nutrients and
iron, B vitamins, and poultry, or fish* how they work
other minerals. Dry 1 egg Note: 3 ounces of for you and
beans and peas, peanut 1 tablespoon peanut butter cooked meat is your baby:
1/4 cup cooked dry beans or about the size of a
butter, and nuts are good
sources of dietary fiber. dry peas deck of cards. Carbohydrates provide the
1/2 ounce nuts or seeds
Choose lean meat and body with energy.
1/4 cup tuna fish*
poultry. Vary your choices
by eating fish, beans, peas, * See Health Advisory for Mercury in Fish Protein helps with growth
eggs, nuts, and seeds. on the back of this pamphlet. and repair of tissue and
helps the body fight
Milk Group One cup of milk equals: Eat or drink 3 to Fat provides energy and is
These foods have protein, 1 cup milk or yogurt 4 cups of milk needed for healthy skin.
calcium, vitamin A, and 11/2 ounces natural cheese or milk
vitamin D. Choose fat free 2 ounces processed cheese products every Dietary Fiber helps keep the
or lowfat milk or milk 1 cup pudding day. digestive tract healthy and
products most often. For a 11/2 cups ice cream, ice milk, prevents constipation.
or frozen yogurt Women ages 19
non-dairy option, you may
to 50 need
choose a calcium-fortified Calcium helps build and
about 3 cups.
soy beverage. maintain strong bones
than 19 need
about 4 cups.
Iron helps form and maintain
blood cells and helps the
body fight infections.
Fruits Group One cup of fruit equals: Eat 2 to 21/2 cups These vitamins help with
These foods have 1 cup fruit of fruits every growth and
carbohydrates, 1 cup fruit juice day. development:
dietary fiber, 1/2 cup dried fruit such as
Note: 1 cup of fruit Vitamin A foods should be
vitamins, and raisins or prunes
is about the size of a eaten at least a few times a
minerals. Most of your
baseball. week. Good sources of
choices should be fruit,
not juice. vitamin A are dark green,
deep yellow, or orange fruits
and vegetables such as
spinach, collard greens,
broccoli, sweet potatoes,
carrots, and cantaloupe.
Folate (Folic Acid) is an
important B vitamin. Good
Vegetables One cup of vegetables Eat 3 to / cups
sources of folic acid are
Group equals: of vegetables
breakfast cereals fortified
These foods have 1 cup raw or cooked every day.
with folic acid, dry beans
Note: 1 cup of and peas, liver, dark green
dietary fiber, 2 cups leafy salad greens
vegetables is about leafy vegetables, oranges,
vitamins, and 1 cup vegetable juice
the size of a orange juice, pineapple
minerals. Try to have
baseball. juice, asparagus, broccoli,
a variety of vegetables
green peas, beets, breads,
rice, and pasta.
Vitamin C helps your body
use the iron in grains and
vegetables. Choose a good
source of vitamin C daily.
Grains Group One ounce of grains Eat 7 to 10 The following are good
These foods have equals: ounces of grains sources of vitamin C: fruit
carbohydrates, iron, 1 slice of bread every day. and vegetable juices with at
and B vitamins. 1 6-inch tortilla least 100% Daily Value of
Whole grains such as 1 small bran muffin vitamin C; broccoli;
whole wheat bread 1/2 cup cooked cereal, rice, pasta, or grits grapefruit; kiwi; mangos;
and whole grain 1 cup (or 1 ounce) ready-to-eat cereal melons; oranges; raw
cereals are good 5 to 6 whole grain crackers cabbage; papaya;
sources of dietary 1 4-inch waffle or pancake tomatoes; and
fiber. At least half of 1/2 of a hamburger bun strawberries.
your grains should be 1/2 of an English muffin
whole grains. 1/2 of a bagel
3 cups popped popcorn
Fats & Sugars Oils Eat 6 to 8
Limit solid fats like butter, margarine, shortening, and Oils include fat from many plants and from fish. teaspoons of
lard, as well as foods that contain these ingredients. These oils are liquid at room temperature. They oils every day.
include vegetable oils such as canola, corn, olive,
Check the Nutrition Facts label to keep saturated fats to quench
soybean, and sunflower oil. The fat in fish, nuts,
and trans fat low. thirst. Add a
and vegetable oils contains “essential fatty acids” slice of lemon
Choose food and beverages low in added sugars. and vitamin E. or lime for flavor.
Added sugars contain calories with few, if any, nutrients.
If you are underweight or not gaining enough One teaspoon (5 grams) of oil equals: coffee, and tea in
weight during pregnancy, you may need to eat some 1 teaspoon liquid vegetable oil moderation.
additional amounts of foods that have added fat and sugar. 1 teaspoon margarine with zero trans fat
Check with your nutritionist or health care provider. 1 tablespoon low-fat mayonnaise
2 tablespoons light salad dressing