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PREGNANCY GUIDE

Making Healthy Food Choices

Healthy Eating Choices

Healthy Eating Choices

Healthy Pregnancy

Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, fat-free or low-fat dairy products and lean protein foods.

If you're pregnant, thinking about getting pregnant or breastfeeding, eat 8 to 12 ounces each week of fish that are low in mercury. These include: shrimp, salmon, pollock, catfish, canned light tuna, and Albacore (white) tuna. Don't consume more than 6 ounces of this tuna in 1 week.

Make half your plate fruits & vegetables.
Choose a variety, including dark-green and red and orange vegetables and beans and peas.

Make at least half your grains whole.
Choose whole grains in place of refined grains.

Switch to skim or 1% milk.
Choose fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

Vary your protein food choices.
Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Use oils to replace solid fats where possible.

Make choices that are low in “empty calories.”

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