Eating for 2

Healthy Pregnancy Handbook | Winter 2010

Your unborn baby draws nutrients from your body. And it’s never too early or too late to start eating healthy. You should also take 400 micrograms of folic acid every day and drink plenty of water. In addition to the ones listed below, ask your doctor what foods will help your baby grow.


Food Types


Serving Examples

Grains 6 to 9 1 slice bread or ½ cup cooked rice, pasta, or cereal
Dairy 4 1 cup low-fat or nonfat milk or yogurt, 1½ oz. cheddar cheese, or 2 oz. American cheese
Meat and Beans 3 1 egg; 2 tbsp. peanut butter; or 2 to 3 oz. cooked lean meat, poultry, or fish
Vegetables 3 or 4 1 cup lettuce, ½ cup raw or cooked carrots, or ¾ cup vegetable juice
Fruits 3 or 4 1 medium apple or banana or ½ cup chopped fruit

Foods to Avoid

Unpasteurized milk and soft cheeses, such as feta, blue cheese, and queso blanco Raw sprouts, especially alfalfa Fish high in mercury, such as shark, swordfish, king mackerel, and tilefish Raw or undercooked poultry, fish, eggs, or meat, including hot dogs and deli meats

Dealing with Stress

    Getting Comfortable

    While you may not always be able to avoid stress, you can take steps to manage it.

    • Live well. Eat a balanced diet, exercise, and get plenty of rest.
    • Set limits. Make time for what you care about —and say "no" to less important things.
    • Consider alternatives. Try massage, aromatherapy, or deep breathing: Inhale slowly to a count of 4, then exhale slowly to a count of 4. Repeat 5 to 10 times.
    • Do what works for you. Listen to music, read a book, or call a friend.
    • Seek help if you feel overwhelmed. Talk with your doctor, a therapist, or other professional for help getting back on track.

    There are a number of ways to tone down discomfort so you can focus on the future joys of motherhood.

    Morning sickness (nausea and vomiting)

    • With your doctor's OK, switch to a prenatal vitamin that doesn't have iron in it.
    • Have 5 or 6 small meals throughout the day, instead of fewer, larger meals.
    • Drink ginger ale, nonalcoholic ginger beer, or ginger tea.

    Back pain

    • Raise one foot on a stool or box when standing.
    • Wear low-heeled shoes with good arch support.
    • Sleep on your side with your upper leg bent and supported by a pillow.
    • Shift your sitting or standing position frequently.

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