What should I eat during pregnancy to ensure my baby's health? 

It's important to consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy products. Ensure you're getting enough vitamins and minerals, particularly folate, iron, calcium, and omega-3 fatty acids. 

What is the exact number of servings for each food group that I should be eating?

To find out more, click the square on the right --> 

You will get a personalized food plan, based on your: age, sex, height, weight, and physical activity level.

Not only can you get a personalized food plan, you can also find much more information on nutrition during pregnancy and breastfeeding on this page below: 1

https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding 

Fun Fact: MyPlate also has an app!

Are there any foods I should avoid during pregnancy?

Yes, certain foods carry a higher risk of foodborne illness or other complications during pregnancy. Avoid raw or undercooked meats, seafood, eggs, and unpasteurized dairy products. Minimize intake of high-mercury fish and limit caffeine and alcohol consumption.

Do I need to take prenatal vitamins?

Prenatal vitamins help ensure you're getting essential nutrients like folic acid, iron, and calcium, which are crucial for your baby's development. Consult your healthcare provider for help & recommendations.

How can I manage pregnancy cravings and aversions? 

It's normal to experience cravings and aversions during pregnancy. Focus on satisfying cravings in moderation and try to incorporate healthier options. If aversions make it difficult to eat certain foods, try finding alternative sources of essential nutrients.

Should I be concerned about food safety during pregnancy? 

Yes, food safety is crucial during pregnancy to prevent foodborne illnesses. Follow proper hygiene practices, cook foods thoroughly, separate raw foods from ready-to-eat foods, and avoid unpasteurized products, raw/undercooked meats, and seafood.

How can I stay hydrated during pregnancy? 

Drink plenty of water throughout the day and include hydrating foods like fruits and vegetables in your diet. Limit caffeine intake and avoid sugary beverages. 

How can I manage morning sickness and other digestive issues? 

Eating small, frequent meals, staying hydrated, and avoiding spicy, greasy, or overly sweet foods may help alleviate nausea and vomiting. Ginger, peppermint, and eating crackers before getting out of bed in the morning may also provide relief. If symptoms persist, consult your healthcare provider.

How much weight should I gain during pregnancy?

Weight gain recommendations vary depending on your pre-pregnancy weight. Generally, underweight women should gain 12.7-18.1 kg (28-40 lb), normal-weight women 11.3-15.9 kg (25-35 lb), and overweight women 6.8-11.3 k(15-25 lb). For multiple pregnancies, the recommendations are different. For twin pregnancy, the IOM (Institute of Medicine) recommends a gestational weight gain of 16.8–24.5 kg (37–54 lb) for women of normal weight, and 14.1–22.7 kg (31–50 lb) for overweight women. 2

It's important to consult with your healthcare provider. They can help you determine the appropriate weight gain goals based on your individual circumstances, health status, and medical history. By maintaining a balanced diet, engaging in regular physical activity as recommended by your healthcare provider, and attending prenatal appointments, you can support healthy weight gain and ensure the well-being of both you and your baby throughout your pregnancy!