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The best way to teach your baby how to eat healthy is for you to eat healthy during pregnancy. Eat a variety of foods and a rainbow of colors at each meal. This will make the fluid around your baby healthy. 

Eat five or six small meals with:

• Iron-rich foods that are good for your heart and blood. This might include lean meats, foods with iron added and dark green, leafy vegetables.
• Vegetables and fruits of all colors (melons, tomatoes and sweet peppers). These foods have potassium, which helps with muscle cramps and other important vitamins.
• Whole grain and high-fiber foods (100% whole wheat bread and cereals, brown rice and oats). These foods keep your bowels moving and help lower your risk of hemorrhoids.
• Protein foods (lean meats, fish, chicken, eggs, seafood, beans, nuts, and tofu. ). These foods help your baby grow and give you energy.
• Calcium-rich foods (low-fat milk and yogurts and low-fat cheeses like ricotta or low-fat mozzarella). These foods give you healthy bones and teeth.
• Small amounts of healthy fats (avocado, nuts and olive oil). These foods give you energy.
• Some healthy snacks in between meals (fat-free popcorn, low-fat yogurt or raw fruits and vegetables).

On top of a healthy diet, take your prenatal vitamin every day with food. If your prenatal vitamins make you sick, tell your OB.

Never During Pregnancy

• Beer, wine or alcohol
• Raw or undercooked meats
• Undercooked or raw eggs (sunny-side-up or over-easy)
• Raw or undercooked fish or sushi
• Fish with mercury in it (swordfish, tilefish, king mackerel or shark)
• See the FDA guidelines for safe fish to eat during pregnancy. 8-12 ounces of SAFE fish is recommended during pregnancy. 
• Dairy that hasn’t been processed at a dairy factory (unpasteurized). Make sure the label says “pasteurized”.
• Raw honey
• Organ meats like liver
• Lunch meat/deli meat, smoked seafood, and hot dogs unless they are heated to 165 degrees Fahrenheit.
• Energy Drinks

If you crave non-food items like dirt, clay or paper, talk to your OB right away. This is known as Pica and could harm you and your baby.

• Stay hydrated by drinking at least eight, eight-ounce glasses of water a day.
• You can also drink milk and 100% fruit juice.  It is recommended to drink plain water instead of sugary drinks like soda, sweetened fruit juice, and sports drinks.
• You may also be able to drink coffee or tea in limited amounts. Ask your doctor if caffeine is safe for you during your pregnancy and follow their guidelines. 

Exercise during pregnancy

Regular exercise helps you adjust to the changes your body is going through. Exercise can relax you and get you ready for labor and delivery. Talk with your OB about the kinds of exercise you can do. Unless your OB says not to, try to exercise for at least 30 minutes most days of the week. 

Overall conditioning like walking, swimming or biking is very good for you. These exercises increase your pulse rate, condition your body and strengthen your heart. 

No matter what exercise you do, try to walk whenever you can. You can also try:

• Taking a lunchtime walk in the park with a friend if you’re working.
• Parking away from the store entrance and walk the extra distance when you go shopping. 
• Taking the stairs instead of the elevator when you can.

If you haven’t had a dental or vision exam during your pregnancy, now is the time to make an appointment to get them done. If you need help, call Member Services at (833) 685-2102 (TTY: 711).