Pregnancy and Health Care

Eating healthy foods can help you have a healthy baby. Sometimes it’s hard to know what foods to eat

Overall, most women need about 300 extra calories during pregnancy. However, the exact amount of extra calories you need depends on your weight before pregnancy. Talk with your health care professional to find out what is best for you.

Try to eat foods from each food group each day, because they provide important nutrients that you and your baby needs. But how much you should eat per day while pregnant? Follow the food guide below. If your health care professional has recommended it, you should take a prenatal vitamin.

Note: Fatty foods (like donuts, and potato chips) and sweets (like sodas, cookies and candies) will not provide your baby enough of what you need to grow.

Grain
Eat 6 ounces each day. Each food is then equal to 6 ounces:

* 1 slice bread
* 1 cup of ready to eat dry cereal
* 1 / 2 cup rice, pasta or cooked cereal
* A small tortilla (6 “in diameter)

Vegetables
Eat 2 1 / 2 cups of vegetables each day. 1 cup of vegetables equals:

* 1 cup raw or cooked vegetables
* 1 cup vegetable jJugo (avoid unpasteurized juices)
* 2 cups raw green leafy vegetables (like lettuce or spinach)
* 1 small baked potato (2 1 / 2 “to 3″ in diameter, do not put lots of butter, bacon bits or sour cream)

Protein
Eat 5-5 1 / 2 ounces each day. Poultry meat and low in fat and some types of fish are good choices.
Each food is then equal to about one ounce in this food group:

* 1 / 4 cup of beans / cooked dry beans
* 1 egg
* 1 tablespoon peanut butter (peanuts)
* 1 / 2 ounce of nuts or seeds (12 almonds, 24 pistachios)
* 1 ounce of meat, poultry or fish, low fat

Milk and Milk Products
Eat three cups each day. Milk and yogurt are good choices.
Each food is then equal to about 1 cup:

* 1 1 / 2 ounces of natural cheese
* 1 cup milk
* 1 cup yogurt
* 2 ounces of processed cheese (eg, american cheese)

Avoid soft cheeses such as feta, Brie, Camembert, Roquefort, blue-vein cheese, soft cheese, queso fresco or Panela, unless the label indicates that the cheese was made with pasteurized milk.

Fruit
Eat 1 1 / 2 to 2 cups of fruit each day. 1 / 2 cup of fruit equals:

* 1 / 2 cup of juice made with 100% fruit
* 1 / 2 cup fruit frezca, frozen or canned
* 1 / 2 fresh fruit (a small orange, apple, banana or banana)
1 / 4 cup dried fruit
* 16 grapes

Take folic acid
Folic acid is a B vitamin that helps prevent defects of the brain and spinal medlar (llamas neural tube defects). All women of childbearing age should take a multivitamin with 400 micrograms of folic acid daily before and during the first weeks of pregnancy, as part of a healthy diet.

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