You can make a difference in how your baby grows. Take good care of yourself, babies need strong, healthy moms,!
Give Your Baby a Healthy Start
So you are going to have a baby!
Good for you! There are lots of things you can do to make this a happy, healthy time.
Does it Matter What I Eat While I'm Pregnant?
Yes! Eating well while you're pregnant will help keep you strong and build a healthy baby.
This food guide (see page 2) will help you plan healthy meals and snacks. Try to eat more foods from the bottom of the pyramid and only a little from the top.
Drink lots of liquids, especially water. Drink milk and 100% fruit juices too.
Liquids will help keep your body running smoothly.
Did your doctor tell you to take prenatal vitamins? These are important - don't forget them.
How Much Weight Will I Gain While I'm Pregnant?
You'll probably need to gain between 25 and 35 pounds. You'll need to gain a little more if you were thin when you got pregnant. You should gain a little
less if you were heavy when you got pregnant.
Your baby will probably weigh between 6 to 9 pounds. And you'll need to gain some extra weight to help your baby grow.
• Breasts: 1 1/2 pounds
• Uterus: 1 1/2 pounds
• Placenta: 1 1/2 pounds
• Blood and fluids: 3 pounds
• Baby: 7 1/2 pounds
• Mother's extra fat & muscle: 10 pounds
You'll probably gain just a few pounds during the first few months, and then you'll gain weight faster as your baby grows. During the last 6 months, gaining about a pound a week is just about right.
Can I Smoke or Drink While I'm Pregnant?
Cigarettes, drugs and alcohol (even beer or wine) could hurt your baby. If you need help to stop smoking, drinking, or using drugs, ask your doctor. One cup of coffee a day is probably fine.
Ask your doctor if it's OK before you take any pills, even aspirin.
Can I Exercise While I'm Pregnant?
Yes, unless your doctor says not to. Talk to your doctor about what's best for you. Walking, or other gentle exercise, helps you feel good. Think of a safe place, maybe a park or a mall, where you can take walks. Try to walk every day.
Who Can I Talk With If I Have Questions About My Pregnancy?
Keep your appointments at your doctor's office. The people there will answer your questions. They will also listen to your baby's heartbeat and make sure you and your baby are fine.
I Think I'd Like to Breastfeed My Baby, But I Don't Know Much About It?
Find out more about breastfeeding now, while you're still pregnant. Breast milk is best for your baby. Breastfeeding will help keep your baby healthy. It can even help you get your body back in shape!
Having a Healthy Baby Sounds Like a Lot of Work. How Can I Do It All?
Do what you can. Make changes a little at a time. You CAN make a difference in how your baby grows. And, take good care of yourself. Babies need strong, healthy moms!
Food Guide Pyramid
Fats, Oils, and Sweets
Milk Products: 3 to 4 servings (4 for teens)
Protein Foods: 3 servings
Vegetables: 3 to 5 servings
Fruits: 2 to 4 servings
Breads, Grains and Cereals: 6 to 11servings
Try to eat more foods from the bottom of the pyramid and only a little bit from the top!
One Serving is About...
Breads, Grains, Cereals (6 to 11 servings)
Bread, tortilla, roll, muffin, pancake, bagel 1
Dry cereal 3/4 cup
Noodles, rice, cooked cereal 1/2 cup
Crackers 8
Try to eat some whole grain foods every day.
Vegetables (3 to 5 servings)
Cooked 1/2 cup
Raw 1 cup
Try to eat a dark green or yellow vegetable every day,
like carrots, broccoli, spinach, greens, sweet potato, or squash.
Fruits (2 to 4 servings)
Fresh 1 medium
Canned or frozen 1/2 cup
Juice 6 ounces
Try to eat a good vitamin C fruit every day, like an orange,
strawberries, melon, mango, papaya, or juices.
Milk Products (3 to 4 servings, 4 for teens)
Milk 8 ounces
Cheese 1 1/2 ounces
Cottage cheese 2 cups
Yogurt, pudding or custard made with milk 1 cup
Frozen yogurt, ice cream 1 1/2 cups
Try to eat mostly lowfat milk products.
Protein Foods (3 servings)
ANIMAL PROTEIN
Meat, chicken, turkey, fish 2 to 3 ounces
Egg 2 to 3
VEGETABLE PROTEIN
Cooked dry beans or peas 1 cup
Peanut butter 4 tablespoons
Tofu 1/2 cup
Try to eat some vegetable protein foods every day'.
Fats, Oils, and Sweets
It is O.K. to eat these foods once in a while.
Developed by the California Department of Health Services, Women, Infants, and Children (WIQ Supplemental Nutrition Branch. For more information about WIC, call (888) 942-9675. Brought to you by The California Children & Families Commission. Funded by Prop. 10. For more information please call (800) KIDS-025.
