Eating Right! Feeling Good! -

Eating Right! Feeling Good!

Pregnant Woman - Card 2

MN WIC Program

  1. Benefits of Breastfeeding
  2. Eating Right! Feeling Good!
  3. Gaining the Right Amount of Weight
  4. Heartburn and Constipation
  5. Nausea and Vomiting

Did you have breakfast today? If you did, you gave your baby what he needs to grow. The baby will also use your lunch today, as well as your supper and snacks. The food you eat helps your baby’s toes, fingers, muscles, brain and bones grow. Your baby is getting everything from you right now - and that’s why what you eat is important.

What you can do now to have a healthy pregnancy

  • Eat at least 3 times every day.
  • Choose many different kinds of foods that you enjoy. You should eat foods from each food group, shown on the back of this card, every day.
  • Drink milk with your meals. If you really don’t like milk, add flavoring. Eat other milk-group foods like cheese and yogurt.
  • Eat lots of fruits and vegetables. Drink some juice every day. Eat salads. Snack on fruit. Eat a cooked vegetable at supper.
  • Eat snacks your baby can use to grow. Snack on foods like fruit, dry cereal, sandwiches, cheese, crackers or raw vegetables.
  • Drink plenty of water, at least 6 - 8 glasses daily. Avoid caffeine.
  • Prevent food sickness. Don’t eat any of these foods raw or undercooked: eggs, meat, poultry or seafood. Heat deli meat, lunch meats and hotdogs to steaming hot. Do not eat soft cheeses such as feta, Brie and Mexican-style cheeses such as “queso blanco fresco” unless they are pasteurized. Do not drink unpasteurized milk or juice. Avoid raw sprouts.
  • New moms are busy! To save time:ƒ

• Have water and a snack handy when you are breast-feeding.

• Try quick and easy foods like cheese, yogurt, milk, whole-grain bread, fresh fruits, raw vegetables, hard-boiled eggs and nuts.ƒ

• Make one-dish meals like casseroles and soups.

• ƒ Cook enough so you have leftovers. Refrigerate or freeze in single servings for future meals.

Other things you can do now to grow a healthy baby

  • If you smoke, quit or cut back.
  • Gain the right amount of weight.
  • Don’t drink alcohol.
  • Take your prenatal vitamin as prescribed by your healthcare provider. Make sure your prenatal vitamin has at least 150 mcg of iodine. If it doesn’t, ask your healthcare provider about iodine.
  • Don’t take any drugs without your doctor’s permission.
  • Keep appointments with your doctor, midwife, or nurse practitioner.

What should you be eating?

Food Group Daily Needs What counts?
Make half your grains whole
6-11 ounces 1 ounce = 1 slice bread; 1 ounce cereal; ½ cup cooked rice or pasta
Vary your veggies
3 cups 1 cup = 1 cup raw or cooked vegetables; 2 cups of raw leafy greens
Focus on fruits
2 cups 1 cup = 1 cup fruit or fruit juice; ½ cup dried fruit
Get your calcium
3 cups (Teens - 4) 1 cup = 1 cup milk or yogurt; 1½ ounce cheese
Meat and Beans
Go lean with protein
6 ounces 1 ounce = 1 ounce meat; 1 tablespoon peanut butter; 1 egg; ¼cup beans; ½ ounce nuts

These are general guidelines for pregnant women. For specific recommendations for your pregnancy, go to or talk with your health-care provider.