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Pregnancy and Breastfeeding

Pregnancy and Breast­feeding

Make your health a priority during this special time.

Making healthy food choices and staying active will support your baby’s growth. This will also help you stay healthy during your pregnancy and while breastfeeding/ lactating.

Eat Healthy

  • Healthy choices include fruits, vegetables, whole grains, protein foods, and low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions).
  • Include a variety of protein foods such as seafood, lean meats, poultry, beans, peas, lentils, nuts, and eggs.
  • Limit foods and beverages higher in added sugars, saturated fat, and sodium.

Should I eat seafood during pregnancy?
Eating seafood during pregnancy may help your baby's growth. Seafood is a healthy protein source for you during pregnancy and while breastfeeding/ lactating. Choose options lower in methylmercury, like cod, salmon, tilapia, or herring. 

Learn more at FDA’s Advice About Eating Fish webpage.

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myplate plan

Get Your Plan

You may have different calorie needs during pregnancy and while breastfeeding/ lactating. Get your MyPlate Plan to learn how many calories you may need. Work closely with your healthcare provider to learn the right eating plan for you.

Ask About Supplements

In addition to eating a healthy diet, your doctor may want you to take a prenatal supplement. This is to make sure you get enough of the vitamins and minerals that you need for a healthy pregnancy.  

After pregnancy, your need for some vitamins and minerals may decrease. Your doctor may advise you to switch to a multivitamin supplement while breastfeeding/ lactating. Talk to your healthcare provider about what is right for you.

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Make Safe Choices

  • Food Safety During Pregnancy
    You and your unborn child are at greater risk for the effects of foodborne illness (also called food poisoning). Keep food safe and follow safe food handling and cooking practices to lower your chance of getting a foodborne illness.
  • Food Allergies in Your Child
    Unless advised by your doctor, you do not have to restrict your food and drink choices during pregnancy or while breastfeeding/ lactating to keep your child from getting food allergies.
  • Alcohol
    Pregnant women and women who may become pregnant should not drink alcohol. Drinks that have alcohol include beer, wine, liquor, mixed drinks, and malt beverages. No amount of alcohol is safe for your baby when you are pregnant. Talk with your doctor if you are thinking about drinking alcohol while you are breastfeeding/ lactating.
  • Caffeine
    Caffeine is found in coffee, tea, and soda. Ask your healthcare provider about having caffeine during pregnancy and while you are breastfeeding/ lactating.

Resources

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Healthy Eating for Women Who Are Pregnant or Breastfeeding/ Lactating Tip Sheet

English    Spanish

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Tips for Breastfeeding Moms

Tips for Breastfeeding Moms

English   Spanish

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Nutrition While Breastfeeding

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mother breastfeeding

Breastfeeding Basics for Moms

English   Spanish

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Breastfeeding Basics for Dads

English   Spanish

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Breastfeeding Basics for Grandmas

English   Spanish

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Your Guide to Breastfeeding

Your Guide to Breastfeeding

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Food Safety for Moms to Be

Food Safety for Moms-to-Be

English   Spanish

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Storage and Preparation of Breast Milk

English   Spanish

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How to Keep Your Breast Pump Kit Clean

English   Spanish

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How to Clean, Sanitize, and Store Infant Feeding Items

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Infant Nutrition and Feeding Guide

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pregnancy fact sheet

Tips for Pregnant Moms

English   Spanish

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MyPlate Tip Sheets

English    Spanish

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More Print Materials

English   Spanish

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Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

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Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

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Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025