12.5" x 9.

5"

Eating Right During Pregnancy

C C
M Feed Your Baby M

Y Naturally Y
K K
One of the most important
C decisions you will make is C
M how to feed your baby. This M

Y decision can affect you, your Y

baby, and your family for a K
K
lifetime.
C C
Y Breastfeeding is nature’s way
M M
of helping you get close to
Y your baby. You get to know Y
K your baby and your baby gets K
to know you. Many women
C C
would not give that up for
M the world. Give yourself the M

Y
chance to experience it.

Y A breastfeeding mom is all a Y Breastfeeding is Eating Y

Right
baby needs for the first 6 convenient, free, and
months of life. Human milk easy to digest. It has
no additives, artificial M

During
M has all the nutrients a baby
needs to grow healthy, smart, ingredients or chemicals. Y
Y
and strong.

Pregnancy
K Y Give your baby what K
Y Breastfeeding protects your he naturally expects - C
C
baby from infection, allergy, breastfeed!
M M
and many other diseases. Y For more information
Y It builds up your immune Y
on breastfeeding visit:
K system and protects you Eating right during K
from illnesses, too.
C www.state.nj.us/ pregnancy is good for C

M Y Breastfeeding helps you lose

health/fhs/wic
you and helps build M

Y
weight after your baby is born. www.4woman.gov a healthy baby! Y

K K
New Jersey WIC Services FFY 2009
C C

M M
Y Y

K 9/08 K
8 H5442
 12.5" x 9.5"

Eating Right During Pregnancy Eating Right During Pregnancy

C C
M Eating Right! Iron - You and your baby When Will I If you bottle feed, you still M
need iron to carry oxygen Lose the Extra need to eat a variety of foods
Y Your nutrient needs increase from all the food groups. Y
throughout your body. Good Weight?
K
during pregnancy. Below is a Exercise will help you get back K
sources are lean meats, fish,
list of nutrients that are beans, dried fruits, whole How much food you should eat in shape. Reducing the
C C
especially important. grain or enriched breads, and and how fast you lose weight amount of food you eat will
M after your baby is born depends help you lose weight. M
Calories - It takes about 75,000 breakfast cereals. All WIC
Y cereals are good sources of on whether you breastfeed or Y
extra calories to make a baby!
iron. bottle feed your baby. Whether you are breastfeeding
K That is about 300 calories more K
or bottle feeding, it is impor-
every day during the last 6 C
C Folic Acid – Folic acid and If you breastfeed your baby, you tant not to lose weight too fast.
months of your pregnancy. Extra
M folate are different terms for will need to eat a little more You will probably lose 10-15 M
calories should come from
the same B vitamin. When each day than you did when you pounds during the first week
Y healthy foods. Y
folic acid is taken before were pregnant. Your body will or two after delivery. After
K Protein - You and your baby pregnancy and in the first use these extra calories, plus that, you should eat enough so K
need protein for growth. Good month of pregnancy it can some of the energy you stored that you do not lose more than C
C
sources are lean meats, eggs, prevent birth defects of the as fat during your pregnancy to one pound each week.
M make milk. M
cheese, low-fat milk, nuts, and brain and spinal cord. Green
Y beans such as kidney beans. leafy vegetables, oranges, Y
liver, whole-grain breads and
Calcium - You and your baby
cereals, beans and legumes, Getting Back Into Shape
need calcium for strong
asparagus, sweet potatoes,
bones and teeth. Good
M and broccoli are especially Whether you breastfeed or M
sources are low-fat milk,
good sources of this bottle feed your baby, you Y
Y cheese, beans, yogurt,
vitamin. See www. probably will not return to
K salmon, sardines, K
marchofdimes.com, your pre-pregnancy shape
almonds, dark green
C for more informa- or weight right away. Do C
vegetables, soy
tion. not be surprised if after six M
M milk and calcium
fortified orange months, you still weigh a
Y little more than you did Y
juice.
K before you were pregnant. K
Remember, it took 9 C
C
months to gain the weight,
M and it may take at least that M

Y long to lose it. Check Y

with your doctor about the
K K
correct weight for your
C height and age. C

M M
Y Y

K 7
K
2
 12.5" x 9.5"

Eating Right During Pregnancy Eating Right During Pregnancy

C C
M When Will I Is There a and energy it needs to build a M
Gain All This Special Diet healthy baby. Eating foods like
Y Y
Weight? to Follow? cake, cookies, soda and chips
K will not give your baby the K
You need extra nutrients and nutrients it needs, but will C
C When you gain the weight and energy for your baby’s health provide you with empty calo-
M how fast you gain the weight is and development. Eating and ries and weight gain. M
important! drinking more low-fat dairy
Y Y
products, lean meats, fruits, Log on to
K It is best to gain weight slowly K
vegetables and whole grains will www.mypyramid.gov/
C and steadily. You should gain and then 3-4 pounds per give your body the nutrients mypyramidmoms/ to create a C
about 2-4 pounds during the month for the rest of your nutrition plan just for you.
M M
first three months of pregnancy pregnancy.
Y Y
K K
C Where Does All develops special organs to C

M the Weight Go? help nourish your baby. The Tips To Remember M
weight you gain during
Y Y
During your pregnancy, your pregnancy is distributed as Eat foods from each food group
body changes to help your follows: every day:
growing baby. Your body
Choose fruits, vegetables, or whole grains
M along with a protein as a snack between M
Y
meals. Y
Baby 7.5 pounds Example:
K Carrot sticks and peanut butter K
Placenta 1.5 pounds
C Cheese and whole wheat crackers C
Amniotic fluid 2.0 pounds
M Drink 6-8 glasses of fluid daily. M
Uterus 2.0 pounds Water, low-fat milk, diluted fruit juice,
Y Y
and club soda, are good choices.
K Increased breast tissue 2.0 pounds K
C Increased blood volume 4.0 pounds Limit foods that can be the source C
of empty calories:
M Extra body fluids 4.0 pounds Mayonnaise Bacon/sausage M

Y Fat stores 7.0 pounds

Butter/margarine Chips Y
Salad dressing Candy/cookies
K Gravy Jelly/jam K
C TOTAL 30.0 pounds Fried foods Soda/fruit drinks C

M M
Y Y

K 6
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 12.5" x 9.5"

Eating Right During Pregnancy Eating Right During Pregnancy

C C
M For You and Your Baby Gaining Weight Check with your doctor M
to Build A before starting any exercise
Y You may only need to make small program. Y
Healthy Baby
K changes in the foods you eat K
Gaining the right amount of
C C
Compare these menus weight during pregnancy helps
M your baby grow and develop. M
Instead Choose this: Your doctor or nutritionist can Y
Y
of this: tell you how much weight to
K gain. Then it’s up to you! By K
Breakfast Cereal Orange juice eating enough of the right C
C
Whole milk Iron-enriched
kinds of food, you will have M
M cereal
the nutrients and energy you
Low-fat milk Y
Y need to build a healthy baby.
K Snack Sweet roll Yogurt and K
fresh fruit Regular physical activity, like
C C
walking, swimming and yoga
M Lunch Hamburger Cheeseburger during pregnancy can give you M

Y
French fries with lettuce, more energy and control your Y
Milk tomatoes and rate of weight gain.
Cookies pickles
Vegetable soup
Low-fat milk
M Oatmeal M
Y
cookies How Much you became pregnant, and Y
Weight Do I your age when you had
K Snack Potato chips Popcorn K
Need to Gain? your first period.
Cola Apple C
C
Water Y When you gain the right Y According to the American M
M
amount of weight, your College of Obstetricians
Dinner Fried chicken Baked chicken
Y baby has a better chance of and Gynecologists Y
Mashed Sweet potato
K potatoes Broccoli
gaining the right amount of (ACOG) it is best to gain K
Corn Salad with weight, too. Babies who about 25-30 pounds. If
C C
Ice cream low-fat don’t weigh enough at birth you were underweight
M Cola dressing have a greater chance of before you became preg- M
Sherbet being sick or dying during nant, you will need to gain Y
Y
Low-fat milk their first year of life. between 28-40 pounds. If
K K
you were overweight
Snack None Graham Y The amount of weight C
C before you became preg-
crackers
you need to gain depends nant, you still need to gain M
M with Peanut
on a lot of things: your between 15-25 pounds.
butter Y
Y height, your weight before
Grape juice
K pregnancy, your age when K
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