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			Facts for Women: Most pregnancies are unplanned. So, women should eat a nutritious diet regularly. Eat breakfast every day before you become pregnant and during your pregnancy because it is important to having a healthy baby. Remember that eating smart means adding no more calories per day than you need to help your baby grow. Taking 400 mg of folic acid for at least three months before pregnancy can prevent some types of birth defects. Learn more about folic acid. What Not To Eat: Stay away from soda, fast foods, potato chips and cookies. Foods high in fat and sugar don’t help babies grow. Women who are pregnant also should avoid caffeine, which can affect your baby’s health. Avoid drinking alcohol. Don’t eat raw or undercooked meat, fish or eggs. Check out this list of foods to avoid. What You Should Eat: Eat foods rich in iron such as lean red meat, poultry and whole-grain breads and cereals. Getting enough calcium is also important for building strong bones. Low-fat or non-fat milk, yogurt and cheese have a lot of calcium. But remember to only drink milk and eat cheeses that say “pasteurized” on the label. That means the milk has been heated to destroy bacteria that can hurt your baby. Green vegetables such as green beans and spinach also have lots of calcium. Fruits like oranges, apples and bananas contain vitamins and nutrients that moms-to-be and babies need. Remember to eat at least 2 cups of fruits and 2 ½ cups of vegetables every day. Learn how to use a food pyramid to choose healthy meals and snacks. Resources on good nutrition for women Food Pyramid: An Option for Better Eating Healthy Weight Pyramid Tool My Pyramid for Pregnancy and Breastfeeding Tips for eating and cooking fish How to read a food label Food facts from A to Z Nutrition Food Don’ts: If you’d like to have a conversation with a women’s health professional, call Womenshealth.gov at 800-994-9662. The call and advice is free of charge. Learn more more by calling the First 5 LA Parent Helpline at: 1-888-FIRST5-LA (1-888-347-7855) The First 5 LA Parent Helpline staff are trained to help find answers to many questions, including those relating to prenatal care and a child’s health. The call and advice is free of charge.
							• Fish has protein and fats that are very healthy for women. • Only some fish are good to eat when you’re pregnant. • Wild salmon, tilapia, trout, shrimp and chunk light tuna are all fine when they are cooked right. • Some fish have a metal called mercury, which can be harmful for women and their babies. • Don’t eat swordfish, king mackerel or tilefish because they have a lot of mercury in them.
	More information on this page: More tip for cooking and eating fish Food Pyramid Nutrition Food Dont's How To Read A Food Label Food Facts