Choose healthy foods for you and your baby.
Your baby grows best when you eat healthy.
Every day, eat foods from all 5 food groups.
For a personal daily food plan, visit ChooseMyPlate.gov.
You want to have a healthy baby and keep yourself healthy, too. Eating right and getting health care helps you reach your goal.
WIC can help you:
The tips in this booklet do not replace your doctor’s advice. Write down questions before you go. Talk with your doctor at your prenatal checkups.
When you visit your local WIC clinic, you can learn more about healthy eating. We hope you enjoy being on WIC.
Sincerely,
Your WIC staff
Prenatal care is health care for pregnant women. A doctor or specially trained nurse checks that you and your baby are okay.
Typically your prenatal checkups will be:
Get prenatal care as soon as you think you’re pregnant.
Go to all your checkups. You can learn more about your
baby and how your body is changing.
If you need help to pay for prenatal care, contact:
Health First Colorado, Colorado’s Medicaid Program.
To find out if you qualify, visit www.healthfirstcolorado.com
or call 1-800-221-3943.
Your baby grows best when you eat healthy.
Every day, eat foods from all 5 food groups.
For a personal daily food plan, visit ChooseMyPlate.gov.
1 slice bread or tortilla
½ bagel or hamburger bun
½ cup cooked rice, noodles or cereal
1 cup flake-type cereal
Oatmeal
Whole wheat bread
Brown rice
Corn or whole wheat tortillas
1 cup raw or cooked vegetables
2 cups lettuce or other leafy greens
1 cup vegetable or tomato juice
Eat many kinds and colors: dark green, orange, red, yellow, purple and white
Add to: scrambled eggs, rice, noodles, salads and casseroles
½ cup chopped or cooked fruits
1 fruit — apple, orange, peach, etc.
½ cup 100% fruit juice
½ cup dried fruit
Eat many kinds and colors: red, yellow, orange, blue, green and white
Put sliced or chopped fruit on cereal, pancakes or yogurt
1 cup lowfat (1%) or fat free milk
1 cup yogurt
1 to 2 slices cheese
Buy lowfat (1%) or fat free milk
If it is hard to drink milk, ask WIC for ideas
1 ounce meat, chicken, turkey, tofu or fish
¼ cup canned light tuna
1 egg
¼ cup cooked beans
1 tablespoon peanut butter
A 3-ounce serving is the size of a deck of cards
Choose lean meats: bake, broil or grill them
Eat more beans; ask WIC for recipes
Aim for two to three snacks each day. Try healthy snack combos by picking foods from at least two food groups. These balanced snacks will keep you feeling satisfied.
Wash
Wash your hands with soap and water before you eat or prepare food.
Wash vegetables and fruit with water before eating or cooking.
Cook
Cook beef, pork, chicken, turkey, fish and seafood to the well-done stage.
Heat to steaming hot dogs, cold cuts and deli meats like bologna, salami or ham before eating.
Ask
If you eat fish two or more times a week, ask WIC staff or your doctor for more information.
Ask your doctor before you take herbs or drink herbal teas; they may hurt your baby.
Some foods can make you sick or hurt your baby. Do not eat:
Prenatal vitamins have extra iron and folic acid to help your baby grow. Check to see if your prenatal vitamin has at least 150 mcg of iodine. If the prenatal vitamin you take doesn’t have this amount of iodine, ask your doctor.
Take the pill with water. If it’s hard to take, talk with your doctor.
Don’t take any other vitamins unless prescribed by your doctor.
Use a soft-bristle toothbrush. Brush gently. If your gums bleed when you brush or floss, tell your doctor.
Your body stays fit when you move it. If your doctor says it’s okay, keep active. Walking and swimming are two ways.
You will feel good because you:
Find time to be active for 30 minutes most or all days of the week.
You can break the time up like this:
Walk 10 minutes in the morning
Walk 10 minutes in the afternoon
Walk 10 minutes in the evening
30 minutes
The amount of weight you should gain depends on your weight before pregnancy. Ask your doctor, nurse or WIC staff for a weight graph to track your progress.
Your Pre-Pregnancy Weight | Healthy Weight Gain During Your Pregnancy |
---|---|
Underweight | 28-40 pounds |
Healthy Weight | 25-35 pounds |
Overweight | 15-25 pounds |
Obese | 11-20 pounds |
Weight gain during pregnancy helps your baby grow. A steady weight gain is best during pregnancy. First trimester weight gain should be 1-4 pounds. Starting in the 4th month, you may gain about ½ to 1 pound a week.
To keep a steady weight gain:
If your weight gain is:
Just right
You may lose the weight easier after your baby is born. It can help protect your health and the health of your baby.
Too Little
Your baby could be born too small or too soon.
Too Much
It may be harder to lose the weight after the baby is born. It could increase your risk for health problems during pregnancy and delivery.
If you are expecting twins, triplets or more, talk with your doctor about the weight gain that is right for you.
Your body changes when you’re pregnant. You might feel sick to your stomach the first 3 or 4 months. Some smells and foods might make you throw up.
As your baby grows, you might get an upset stomach when you eat. It might be hard to move your bowels. Talk to your doctor if you get these problems. Don’t take medicine unless advised by your doctor.
Here are some tips:
Breast milk is all your baby needs for the first 6 months of life. Your milk has the right ingredients in the right amounts to give your baby the healthiest start in life. Breastfeeding is good for you too.
Breastfeeding protects your baby’s health.
Babies who are breastfed have lower risks of:
Breastfeeding is good for mom, too.
Breastfeeding helps you:
Having questions about breastfeeding is normal.
Talk to WIC staff about your questions or concerns.
You can make all of the milk your baby needs.
Breastfeeding your baby whenever baby is hungry and only breastfeeding for the first 4-6 weeks will protect your milk supply.
Holding baby skin-to-skin, while in the hospital and after going home, helps you make milk.
Nursing shouldn’t hurt.
If it hurts, get help. Call your medical provider, WIC clinic, local hospital or La Leche League (LLL).
Ask for help at home, especially in the early days.
Ask family and friends to pitch in with household chores and to watch other children. Dad or another family member can hold baby skin-to-skin, help with baths and playtime. Babies need lots of love and cuddling in addition to feeding time.
Yes, you can go back to work or school and continue breastfeeding.
Colorado laws require many workplaces to support breastfeeding employees. Ask your employer or WIC staff for more information.
Moms who nurse can eat their favorite foods!
No special diet is needed.
Colorado state laws protect moms when nursing in public.
Have concerns about breastfeeding in public? Ask WIC staff.
Most over the counter and prescription medicines are safe while nursing. Ask WIC staff or your baby’s doctor about any medicines (even birth control pills, cold medication, aspirin, etc.) you’re taking.
The caffeine in coffee, tea and some sodas get into breast milk and can make your baby fussy. Try cutting back and see if it helps.
Alcohol passes into your milk. It’s best to avoid all alcohol including beer, wine and mixed drinks. If you have questions, ask your baby’s doctor or WIC staff.
Nicotine from cigarettes passes into your milk. Quit smoking if you can. If you can’t quit, keep breastfeeding and:
Moms who use drugs shouldn’t breastfeed. If you need help, call the Colorado Crisis line at 1-844-493-8255 or text “TALK” to 38255.
If a mom or her partner is HIV-positive or has AIDS, she shouldn’t breastfeed. If you think you may be at risk, ask your doctor about getting tested.
At times you may feel tired, emotional and grumpy. You might even feel sad. Find time to relax and get some rest. If you feel overwhelmed, get help.
Ask for help from family and friends.
Talk to your doctor.
Call the Postpartum Support International Helpline at 1-800-944-4773, visit www.postpartum.net or text 800-944-4773 (English) / 971-420-0294 (Spanish).
Here are some ways to take care of you:
If you have thoughts of harming yourself or your baby, get immediate help by calling the Colorado Crisis line at 1-844-493-8255 or text “TALK” to 38255.