Staying hydrated and having a good diet is key to a healthy pregnancy and birth.

Things to look for:

Organic Milk

• Skim is best

Water

• Drink 64 oz a day (8 big glasses or 6 little water bottles)

Unprocessed foods

• Eat whole grains - stay away from white, processed flour

• No artificial sweeteners

• Lots of green leafy veggies

• Have a calcium and protein at each meal

Flax seed or Fish oil - 1000mg capsule twice a day with meals helps with:

• Help the baby’s brain development

• Keeps your skin healthy

• Decreases pre-term labor

• Softens your stool

• Decreases your chance of preeclampsia (high blood pressure)

Take a look at on the web

• http://www.mypyramid.gov

• click on “pregnancy and breastfeeding” for ideas about how to choose and plan your meals.

Things to avoid:

Certain types of fish to avoid -

• Striped Bass, Tilefish, Mackerel, Shark, Swordfish

• Albacore tuna (light tuna is fine – no more that 2 cans a week)

• Limit seafood to 2 meals a week

Juice – limit to one glass a day

• A piece of fruit instead

• Add some water to the glass first

Certain types of cheese to avoid

• Anything unpasturized

• Feta, Brie, camembert, blue-veined cheeses

• Mexican-style queso blanco fresco

Lunch meat and hot dogs

• Choose meats without nitrates

• May contain bacteria called listeria. You can kill the bacteria if you heat the meat to steaming hot.

• Be sure to cook all meat to well done

• Avoid all sushi or other raw fish.

“Empty” calories

• Foods high in sugars and fats

• Look for snacks and meals with protein and fiber

Internet Resources

http://www.mypyramid.gov/mypyramidmoms/pyramidmoms_plan.aspx