Don’t forget breakfast.
- Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like iron, calcium, and folic acid.
- If you are feeling sick, start with a piece of whole-grain toast. Eat more food later in the morning.
- Vegetables and fruits, like green peas, spinach, pears, and bananas
- Whole grains, like brown rice, whole-wheat bread, and oatmeal
- Beans, like black beans and kidney beans
- Low-fat or fat-free yogurt with fruit (choose options with less added sugar)
- Whole-grain crackers with fat-free or low-fat cheese
- Carrots with hummus
Eat 8 to 12 ounces of seafood each week.Fish and shellfish have nutrients that are good for your growing baby. Eat a variety of seafood 2 or 3 times a week. A 3-ounce serving is about the size of a deck of cards.
Healthy choices include:
- Canned light tuna
- White (albacore) tuna – no more than 6 ounces a week
Stay away from raw fish and meat, soft cheeses, and lunch meats.These foods may have bacteria in them that can hurt your baby. Don’t eat:
- Raw (uncooked) fish, like sushi
- Soft cheeses (like feta, Brie, and goat cheese), unless they are pasteurized
- Raw or rare (undercooked) meats
- Lunch meats and hot dogs, unless they are heated until steaming hot
- Drink decaffeinated coffee or tea.
- Drink water or seltzer instead of soda.
- Don’t drink alcohol. No amount of alcohol is safe during pregnancy.