NorthWest Indiana Healthy Start

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Building Blocks
to Better Babies

Prenatal Nutrition includes Vegetables Prenatal Nutrition includes Fruit


When you're pregnant, you aren't only eating for yourself; you are also providing nourishment to the baby inside of you. Here are some helpful hints to assist you in making good nutritional choices during your pregnancy:

Every day, a pregnant woman should try to eat

  • 2-4 servings of Fruit (an example of one serving is one medium apple or ½ cup canned fruit)
  • 3-5 servings of Vegetables (an example of one serving is ½ cup cooked or canned vegetables)
  • 6-11 servings of Grains (an example of one serving is 1 slice of whole grain bread or ½ cup of cooked pasta or rice)
  • 3-4 servings of Proteins (an example of one serving is 3 ounces of lean meat - the size of a deck of cards)
  • 3-4 servings of Milk Products (an example of one serving is 1-8ounce container of yogurt or 1 cup of milk)

Limit the amount of fat, sugar, sodium (salt) and caffeine you consume each day

  • Talk to your doctor / healthcare provider before eating or drinking products that contain artificial sweeteners such as Equal® (aspartame), Sweet'N Low® (saccharin) and Splenda® (sucralose)

Don't eat the following kinds of fish while you're pregnant (they have very high levels of mercury which can harm your unborn baby's developing nervous system)

  • Shark
  • Swordfish
  • King Mackerel
  • Tilefish (also known as Golden Bass or Golden Snapper)

Make sure to drink 8 glasses of water each day

Take your prenatal vitamins (and iron pills if prescribed by your healthcare provider) daily. They have folic acid in them and this can help serious conditions such as Spina Bifida. If the vitamins and/or iron pills upset your stomach, try taking them with food. You can also talk to your doctor about trying a different brand.


About ½ of all pregnant women suffer from some kind of nausea and/or vomiting in the first trimester of pregnancy. Just remember, this too shall pass! In the meantime, here are some coping tips:

Eat soda crackers about 15 minutes before getting up in the morning
Make sure you are relaxed and comfortable and have fresh, odor-free air
Eat small meals often
Drink small amounts of fluids throughout the day (to prevent dehydration), but not with meals
Don't lie down after eating
Avoid spicy and/or fried foods
Try to exercise



(219) 989-3939


Note: This information is for educational purposes only. For specific medical advice, diagnoses, and treatment, please consult your doctor or health care provider.

Supported in part by project H49MC00083 from the U.S. Department of Health and Human Services, Health Resources and Services Administration, Maternal and Child Health Bureau (Title V, Social Security Act).



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