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hen you’re pregnant, eating healthy foods has a powerful effect on your body. When you’re
hen you’re pregnant, eating healthy foods has a powerful effect on your body. When you’reWpregnant, eating healthy foods has a powerful effect on your body. our changing body needs good nutrition to help you be healthier, have energy, and feel goodYthroughout the stages in your pregnancy.Here are ways to get the healthy foods and nutrients for your pregnancy. ake a folic acid supplement with at least 400 micrograms of folic acid. Taking a daily prenatal vitaminTis an easy way to do this. Folic acid can help prevent major birth defects, including of the spine. at a variety of healthy foods, including fruits, vegetables, whole grains, low-fat dairy, and leanEproteins. If you eat meat, choose lean cuts. You can also choose plant-based proteins like beans andnuts and soy products such as tofu. hoose foods with calcium such as dairy products, dark leafy greens, and fortified orange juice. TheyChelp fetal bones grow.Iron-rich foods—including meat, fish, and chicken, whole grains, iron-fortified cereals, andbeans—help your blood carry oxygen for you and the fetus.You can add healthy fats like olive and canola oils, nuts, and avocados to your meals.While you’re pregnant, it’s important to know what foods to avoid. void fish high in mercury, including king mackerel, marlin, orange roughy, shark, swordfish, tilefish,Aand bigeye tuna. void unpasteurized milk. And avoid soft cheeses that are made with unpasteurized milk, such asAblue cheeses and queso blanco. ou’re more at risk for foodborne illnesses when you are pregnant, so be sure to cook meat well andYstore and reheat any leftovers properly. And avoid uncooked, raw, or undercooked foods such assushi and undercooked eggs.If you eat deli meat or hot dogs, make sure to heat them up until they are steaming hot before eating.If you have nausea and vomiting, try to eat a small snack every 2 to 3 hours. Try dry, starchy foodslike crackers, toast, or pretzels. Foods and drinks made with ginger, like ginger tea, ginger ale, andcrystallized ginger, may help with nausea..VER74121A EN PregnancyEatingtheRightFoods pdf© The Wellness NetworkPage1of2 emember to drink plenty of fluids. Getting enough fluids can help you have a healthy pregnancy. IfRyou have any health issues and you’re limiting fluids, talk with your doctor before you increase theamount of fluids you drink. imit caffeine to about 200 to 300 milligrams per day. This means having no more than 1 or 2 cups ofLbrewed coffee. Remember that caffeine is also found in many soft drinks, teas, and energy drinks andin chocolate. hinking about healthy eating and getting good nutrition during pregnancy may feel like a lot. So tryTnot to be too hard on yourself.And when those cravings kick in, a little ice cream won’t hurt..VER74121A EN PregnancyEatingtheRightFoods pdf© The Wellness NetworkPage2of2This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.© The Wellness Network
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