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Pregnancy

Pregnancy and Breast­feeding

Make your health a priority during this special time.

Making healthy food choices along with regular physical activity will help fuel your baby’s growth and keep you healthy during pregnancy and while you are breastfeeding.

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Eat Healthy

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Get Your Plan

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Ask About Supplements

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Make Safe Choices

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Resources

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Eat Healthy

Fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products are healthy choices. 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.

Eating seafood during pregnancy may benefit your baby's growth and is a healthy protein source for you during both pregnancy and while breastfeeding. 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

Your calorie needs will likely be different during pregnancy and while you are breastfeeding. Get your MyPlate Plan to learn how many calories you may need. Work closely with your healthcare provider to determine the right amount of calories for you, based on a variety of factors.

Ask About Supplements

In addition to eating a healthy diet, your doctor may recommend a prenatal vitamin and mineral supplement to help make sure you get enough to meet your needs. After pregnancy, your need for some vitamins and minerals may decrease. Your doctor may recommend switching from a prenatal to a multivitamin supplement during breastfeeding. 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 more susceptible to the effects of foodborne illnesses. Take special care to keep foods safe and to avoid certain foods that increase your risk.
    • During pregnancy, make sure that seafood, meat, poultry, or eggs have been cooked to the recommended safe minimum internal temperatures.
    • Avoid consuming unpasteurized (raw) juice or milk, raw sprouts, or some soft cheeses made from unpasteurized milk.
    • Reheat deli and luncheon meats and hot dogs to steaming hot or 165°F.
    • More information is available at CDC's Maternal Diet webpage.
  • Food Allergies in Your Child
    When making food and beverage choices, unless you are advised by your healthcare provider, you do not need to restrict your choices during pregnancy or while breastfeeding to prevent food allergies from developing in your child.
  • Alcohol
    Pregnant women and women who may become pregnant should not drink alcohol. Drinks containing alcohol include beer, wine, liquor, mixed drinks, malt beverages, etc. No amount of alcohol is safe for your baby when you are pregnant. Talk with your doctor before considering drinking alcohol while you are breastfeeding. No alcohol consumption is the safest option.
  • Caffeine
    Caffeine is found in coffee, tea, and soda. Consult your healthcare provider for advice about consuming caffeine during pregnancy and while you are breastfeeding.

Resources

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Healthy Eating for Women Who Are Pregnant or Breastfeeding

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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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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

English   Spanish

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Infant and Nutrition Feeding Guide

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pregnancy fact sheet

Tips for Pregnant Moms

English   Spanish

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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.

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Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

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