Tips for a Healthy Pregnancy

Dear Mom,

You want to have a healthy baby and keep yourself healthy, too. Eating nutritious foods and getting the care you need is one of the greatest gifts you give to your developing baby.

In this guide you will learn more about how WIC can help you:

  • Learn about breastfeeding
  • Make healthy food choices for you and your family
  • Get referrals to healthcare and other community programs
  • Learn how to keep your baby healthy and safe
  • Buy healthy foods

The tips on this page do not replace your healthcare provider’s advice. Write down questions to ask before you go to your prenatal checkups.

When you visit your local WIC office, you can learn more about healthy eating. We hope you enjoy all that WIC has to offer.

Sincerely,
Your WIC staff

Get Prenatal Care

Prenatal care is healthcare for pregnant women. A healthcare provider or specially trained nurse checks that you and your baby are okay.

YOU CAN EXPECT:​
  • 1 checkup each month for the first 6 months.
  • 2 checkups each month in the 7th and 8th months.
  • 1 checkup each week in the 9th month.
  • 1 checkup 2 to 6 weeks after your baby is born (postpartum).

Get prenatal care as soon as you think you are pregnant. The above schedule is a guide; it is important to go to all recommended appointments. You can learn more about your baby and how your body is changing.

If you need help to pay for prenatal care, contact your local Medicaid office or healthcare.gov.

Pregnant woman goes for Dr

Choose Healthy Foods for You and Your Baby

Your baby grows best when you eat healthy. Choose a variety of foods from all 5 food groups every day.

For a personal daily food plan, visit www.myplate.gov
Sample Menu

Sample Menu

You and your baby do best when you eat regular meals and snacks. Here is a sample menu using some foods you can purchase with your WIC benefits.

Here are some examples of what meal and snack portion sizes might look like on your plate.

BREAKFAST

½ cup large, sliced strawberries
1 cup non-fat or 1% milk
Breakfast
1 slice whole grain toast
1 cooked, scrambled egg

Lunch

½ cup cooked broccoli florets
1 cup water
Lunch
1 ounce cornbread
½ cup tomato sauce
and ¼ cup pinto beans and ¼ cup red beans

Snacks

SNACKS
1 cup 100% orange juice
1 cup cut up melon
½ cup low-fat yogurt
5 or 6 whole grain crackers
3 or 4 slices cheese
½ cup sliced cucumbers with 1 tablespoon dressing
water between meals and snacks

Dinner

1 cup mixed, green salad with ¼ cup tomato
with ½ hard-boiled egg with 1 tablespoon dressing
½ cup cooked, sliced carrots
Dinner
1 cup cooked brown rice
with 3 ounces baked, sliced chicken
1 cup non-fat or 1% milk

Snacks: Tasty, Healthy, and Easy

Aim for 2-3 snacks each day. Try healthy snack combos by picking foods from at least two food groups. These balanced snacks will keep you feeling satisfied.

Example: Granola + Strawberries + Yogurt
Bread, Cereal, or Other Grains
  • Bagel
  • Cereal
  • Whole wheat or corn tortilla
  • Crackers
  • English muffin
  • Graham crackers
  • Oatmeal or grits
  • Pita bread
  • Raisin bread
  • Whole grain bread
  • Granola or trail mix
  • Popcorn
FRUIT OR VEGETABLE
  • Broccoli
  • Carrots
  • Green peppers
  • Edamame
  • Tomato
  • Celery
  • Avocado
  • Apple
  • Banana
  • Grapes
  • Melon
  • Orange
  • Peach
  • Pineapple
  • Raisins
  • Strawberries
DAIRY OR PROTEIN
  • Cheese
  • Cottage cheese
  • Frozen yogurt
  • Yogurt
  • Egg, cooked
  • Nuts (like walnuts)
  • Peanut butter or nut butter
  • Hummus
Yogurt Strawberries Granola
Snacks

FAST FOOD RESTAURANT TIPS​

On the go? Ask for these fast foods:
  • Grilled chicken sandwich
  • Hamburger or cheeseburger
  • Main dish salad or side salad
  • Pizza topped with green peppers, tomatoes, and mushrooms
  • Bean burrito
  • Baked potato with vegetable and cheese toppings
  • Fruit
  • Water, low-fat milk, or 100% juice
Eating Healthy Salad

Food Safety Tips

Hand-Washing-qm26nyvkutgzsut3bjlni0070qvf0yf0nzutti7rd0

Wash your hands with soap and water before you eat or prepare food.

Washing broccoli

Wash vegetables and fruit with water before eating or cooking.

Grilling-chicken-thermometer

Cook beef, pork, chicken, turkey, fish, and seafood to the well-done stage.

Grilled Cheese

Heat to steaming before eating hot dogs, cold cuts, and deli meats like bologna, salami, or ham.

Fish-Fillet-qm26nyvkutgzsut3bjlni0070qvf0yf0nzutti7rd0

Ask WIC staff or your healthcare provider what fish is safe and the recommended amounts to eat during pregnancy.​

bac_Chicken-CuttingUp

Do not place breads or fresh produce on a cutting board that you use for meats.

Don’t eat certain foods.

Some foods are not safe for you and your baby when you are pregnant. Do not eat:
  • Tilefish, swordfish, king mackerel, or shark
  • Raw oysters, or fish like sushi, sashimi, or ceviche
  • Undercooked, rare, or raw meat like chicken, beef, or turkey
  • Deli meat, spreads, or patés that haven’t been heated to steaming
  • Raw or soft-cooked eggs
  • Smoked meats
  • Uncooked hotdogs
  • Feta, blue-veined, Brie, or Mexican-style (queso blanco or queso fresco) cheeses
  • Unpasteurized (raw) milk or cheese
  • Unpasteurized juice or cider
  • Raw sprouts, like alfalfa sprouts

Ask your healthcare provider before you take herbs or drink herbal teas; they may not be safe for your baby.

Take Prenatal Vitamins

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 healthcare provider.

Don’t take any other vitamins unless prescribed by your healthcare provider.​ If the vitamin pills are difficult to consume or make you ill, ask your healthcare provider for a substitute.

Keep Your Teeth Healthy

Pregnant women go through hormonal changes that can impact the health of their mouth.

To keep your teeth and gums healthy, be sure to:
  • Brush your teeth (and tongue) at least two times a day
  • Floss your teeth daily
  • Drink water and avoid sugary drinks
  • Get a dental checkup

Use a soft-bristle toothbrush. Brush gently. If your gums bleed when you brush or floss, tell your healthcare provider.

Be Active for a Healthy Body

Your body stays fit when you move it. If your healthcare provider says it’s okay, keep active. Walking, stretching, and swimming are a few good ways.

Being active will help you:
  • Have more energy and feel less tired
  • Sleep better
  • Work off stress
  • Tone your muscles
  • Have better posture

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

plus

Walk 10 minutes in the afternoon

plus

Walk 10 minutes in the evening

30 minutes

Preg Lady

Weight Gain

The amount of weight you should gain depends on your weight before pregnancy. Ask your healthcare provider, nurse, or WIC staff for a weight graph to track your progress.

Your Pre-Pregnancy Weight:

Peso insuficiente
(IMC menor a 18,5)

Peso saludable
(IMC de entre 18,5 y 24,9)

Sobrepeso
(IMC de entre 25 y 29,9)

Obesidad
(IMC superior o igual a 30)

Healthy Weight Gain During Your Pregnancy:

28-40 pounds

25-35 pounds

15-25 pounds

11-20 pounds

Weight gain during pregnancy helps your baby grow. First trimester weight gain should be 1-4 pounds. Starting in the 4th month, you may gain about half (½) to one (1) pound a week.

To keep a steady weight gain:

Battery

Eat when you feel hungry

Apple

Choose healthy foods to eat

Glass

Drink water

Shoes

Keep active by walking

If your weight gain is:

Down
Too Little

Your baby could be born too small or too soon.

Right
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.

Up
Too Much

It may be harder to lose the weight after your baby is born. It could also increase your and your baby’s risk of long-term health problems.

Weight Gain

If you are expecting twins, triplets, or more, talk with your healthcare provider about the weight gain that is right for you.

Adults

CALCULA EL IMC (UNIDADES INGLESAS)

CALCULA EL IMC (UNIDADES MÉTRICAS)

Peso insuficiente Saludable Sobrepeso Obesidad
Menor a 18,5 18.5 - 24.9 25.0 - 29.9 30,0 y mayor

Children and Teens

CALCULADORA DE IMC PARA NIÑOS Y ADOLESCENTES

Unidades

Sexo

Edad

Altura

(Se permiten lugares decimales)

Peso

(Se permiten lugares decimales)

Keep Your Baby Safe and Healthy

It is recommended to avoid tobacco, nicotine, alcohol (beer, wine, liquor, or mixed drinks), marijuana, and illegal drugs during pregnancy. Each of these products can negatively impact you and your baby’s health.

We know it can be difficult to stop or reduce use of tobacco, nicotine, alcohol, marijuana, and illegal drugs.

If you are struggling to stop or reduce use, there are resources available to you.

You are not alone.

We are here to support you.

For support with quitting tobacco or nicotine use, including free coaching, a free quit plan, and free educational materials visit www.quitnow.net.

For support with quitting alcohol, marijuana, or other illegal drug use contact your healthcare provider or visit www.findtreatment.gov.

Ask your healthcare provider before you take medicine to make sure it is safe for your baby.

Lady
Healthy

Pregnancy Discomforts

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.

If you feel sick… (morning sickness):
  • Open the window to let fresh air in and stale air out
  • Get up slowly when you wake up
  • Eat a few crackers before you get out of bed
  • Stay away from smells that make you sick
  • Eat cold foods if the smell of cooked food makes you sick
  • Eat small amounts of food every one or two hours
  • Drink liquids, but take small sips

“Morning sickness” can occur anytime of the day.

Even if you feel sick, you still need food and liquids. If you can’t keep anything down, call your healthcare provider.

As your baby grows, you might get an upset stomach when you eat. It might be hard to move your bowels. Talk to your healthcare provider if you get these problems. Don’t take medicine unless advised by your healthcare provider. Here are some tips:

IF YOU HAVE HEARTBURN…(INDIGESTION): ​
  • Eat 5 or 6 small meals, instead of 2 or 3 large ones
  • Avoid fried or greasy foods
  • Eat less spicy foods
  • Drink small sips of water with your meals
  • Sit upright or take a walk after you eat
  • Avoid caffeine in soda, coffee, or tea
IF YOU’RE CONSTIPATED… (CAN’T POOP):​
  • Eat foods with fiber like:
  • Vegetables
  • Fruits
  • Beans and peas
  • Whole grain cereals (whole wheat, rye, barley, oats)
  • Whole wheat bread and crackers
  • Whole wheat noodles
  • Brown rice
  • Corn tortillas
  • Drink plenty of fluids, like water
  • Walk after you eat

Give Your Baby the Best Start – Breastfeed!

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.

West-Virginia-WIC_Colostrum

The first milk you make during pregnancy and just after birth is called Colostrum. It is thick and golden yellow in color.

Colostrum provides the perfect nutrition for your newborn baby and is literally ‘liquid gold.’ This milk is high in protein and antibodies to protect your baby from getting sick. It also helps your newborn’s digestive system to grow and function well. Ask the hospital nursing staff for help in how to give your baby colostrum.

BREASTFEEDING PROTECTS YOUR BABY’S HEALTH.​

Babies who are breastfed have a lower risk of:

  • SIDS – Sudden Infant Death Syndrome​
  • Allergies
  • Illnesses, like colds, respiratory, and ear infections​
  • Obesity
  • Diarrhea and constipation​
BREASTFEEDING IS GOOD FOR MOM, TOO.​

Breastfeeding helps you:

  • Reduce your risk of obesity, heart attack, and stroke
  • Lower your risk of breast and other cancers
  • Keep your bones strong
  • Get back to your pre-pregnancy size quicker

Breastfeeding Facts

A lot of moms have questions about breastfeeding. Talk with WIC staff about any breastfeeding concerns you may have.

Right

Breastfeeding whenever your baby is hungry will allow your body to make all the milk your baby needs.

Right

Holding baby skin-to-skin while in the hospital and after going home helps you make milk.

Right

Nursing shouldn’t hurt. If it hurts, get help. Call your healthcare provider, WIC clinic, local hospital, or La Leche League (LLL).

Right

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.

Right

You can go back to work or school and continue breastfeeding. All breastfeeding employees in West Virginia are protected by the "Pump Act." Under this federal mandate, breastfeeding employees are entitled to reasonable break time and a private space (other than a bathroom) to pump at work for one year.

Right

Moms who nurse can eat their favorite foods! No special diet is needed.

For more information on breastfeeding, visit wicbreastfeeding.fns.usda.gov

breastfeed

My Breastfeeding Plan At The Hospital

Tell your nurses and healthcare provider that your goal is to exclusively breastfeed your baby. Ask them to follow these guidelines as long as it is medically safe for your baby and you.

Exclusive Breastfeeding – Please don’t give my baby any formula, water, or glucose water before speaking to my partner or me.

Breast Pumps – If my baby is unable to breastfeed or is separated from me due to medical reasons, I want to use a breast pump as soon as possible. If I need to pump longer than my hospital stay, please remind me to call my local WIC office.

Skin-to-Skin – Please place my baby directly on my chest after delivery for at least an hour to allow my baby to latch for the first time. During my stay, I want to hold my baby skin-to-skin as much as possible.

No Bottles or Pacifiers – Please don’t give my baby artificial nipples. This includes pacifiers or any type of bottle.

Breastfeeding Support – Please help me to practice rooming-in so I can breastfeed my baby on demand and learn newborn feeding cues.

Take-Home Bags – Please do not send any formula or information about formula home with us when we leave the hospital. Instead, please remind me that I’m giving my baby the best nutrition by choosing to breastfeed.

BREASTFEEDING MOMS SAY…
  • “Nighttime feedings are easier.”
  • “It saves me time - I don’t need to mix formula or clean bottles.”
  • “It saves me money - I don’t need to buy formula or bottles.”
  • “I feel more bonded with my baby.”
  • “When I breastfeed, I feel proud. My baby grows healthy and strong with a gift only I can give.”

Make Time for Yourself

Having a baby is hard work! 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, ask for help.

Ask for help from family and friends.

Talk to your healthcare provider.

Call the Postpartum Support International Helpline at 1-800-944-4773, visit www.postpartum.net, or text 800-944-4773 (English) or 971-203-7773 (Spanish).

To show yourself some love:

Time
Try to get enough sleep and rest.
Nap when your baby sleeps.
Watch

Take a few minutes every day
just for you period.

love

Spend time with people you enjoy;
avoid those you don’t period.

If you have thoughts of harming yourself or your baby, get immediate help.

Call 1-800-273-8255 or chat with the 988 lifeline for free and confidential emotional support 24 hours a day, 7 days a week.

For additional support, contact your local WIC Breastfeeding Peer Counselor or WIC Designated Breastfeeding Expert for breastfeeding questions.

POSICIÓN ACOSTADA DE LADO

  1. Para el pecho derecho, recuéstese sobre el lado derecho con el bebé de frente a usted.
  2. Acerque al bebé. La boca del bebé debe estar a la altura del pezón.
  3. En esta posición, puede abrazar la espalda del bebé con el brazo izquierdo y apoyarse sobre el brazo derecho o sobre almohadas.
  4. Procure que no haya ropa de cama ni ropa suelta cerca del bebé.
  5. Invierta los lados para el pecho izquierdo.

Esta posición es útil en los siguientes casos:

  • Si le hicieron cesárea.
  • Si quiere descansar mientras el bebé come.
  • Si amamanta en la mitad de la noche.
  • Si usted y su bebé se sienten cómodos en esta posición.

POSICIÓN DE CUNA CRUZADA

  1. Para el pecho derecho, use el brazo izquierdo para sostener la cabeza del bebé en su pecho derecho y el cuerpo del bebé hacia el lado izquierdo. Puede usar una almohada sobre el regazo para apoyar el brazo izquierdo.
  2. Coloque la mano izquierda con suavidad detrás de las orejas y el cuello del bebé, con el pulgar y el índice detrás de cada oreja y la palma entre los omóplatos del bebé. Gire el cuerpo del bebé hacia el suyo, de modo que se toquen las pancitas.
  3. Sosténgase el pecho como si apretara un sándwich. Para protegerse la espalda, evite inclinarse hacia el bebé. Acerque al bebé hacia usted.
  4. Cuando el bebé abra la boca, empuje suavemente la cabeza del bebé con la palma izquierda para ayudarlo a agarrarse. Recuerde mantener los dedos fuera del camino.
  5. Invierta los lados para el pecho izquierdo.

Esta posición es útil en los siguientes casos:

  • El bebé es prematuro.
  • El bebé tiene una succión débil.
  • El bebé necesita ayuda para agarrarse del pecho.
  • El bebé necesita apoyo extra en la cabeza.
  • Si usted y su bebé se sienten cómodos en esta posición.

POSICIÓN DE FÚTBOL AMERICANO

  1. Para el pecho derecho, sostenga a su bebé mirando hacia arriba del lado derecho.
  2. Coloque la cabeza del bebé cerca del pezón derecho y apoye la espalda y las piernas de este debajo de su brazo derecho.
  3. Sostenga la nuca del bebé con la palma derecha. Puede usar una almohada debajo del brazo derecho para apoyar el peso del bebé.
  4. Para protegerse la espalda, evite inclinarse hacia el bebé. Acerque al bebé hacia usted.
  5. Invierta los lados para el pecho izquierdo.

Esta posición es útil en los siguientes casos:

  • Si le hicieron cesárea.
  • Si tiene pechos grandes.
  • Si tiene pezones planos o invertidos.
  • Cuando tiene una bajada de leche fuerte.
  • Si amamanta a mellizos.
  • Si al bebé le gusta estar erguido para comer.
  • Si el bebé tiene reflujo.
  • Si usted y su bebé se sienten cómodos en esta posición.

POSICIÓN DE CUNA

  1. Para el pecho derecho, acune al bebé con el brazo derecho. El lado izquierdo del bebé estará apoyado sobre su regazo, y lo tendrá de frente a la altura del pezón.
  2. La cabeza del bebé estará apoyada en su antebrazo derecho, con la espalda del bebé a lo largo de la cara interna de su brazo y la palma de la mano.
  3. Gire la pancita del bebé hacia la suya. La mano izquierda le quedará libre para sostener el pecho si es necesario. Puede usar almohadas para apoyar el brazo y el codo.
  4. Para protegerse la espalda, evite inclinarse hacia el bebé. Acerque al bebé hacia usted.
  5. Invierta los lados para el pecho izquierdo.

Esta posición es útil en los siguientes casos:

  • El bebé necesita ayuda para agarrarse del pecho.
  • Si usted y su bebé se sienten cómodos en esta posición.

POSICIÓN INCLINADA HACIA ATRÁS

  1. Recuéstese sobre una almohada con la pancita del bebé en contacto con la suya y la cabeza del bebé a la altura del pecho. A algunas mamás les resulta cómodo estar sentadas en posición casi erguida. Otras prefieren inclinarse hacia atrás y quedar casi acostadas por completo.
  2. Puede colocar la mejilla del bebé cerca de su pecho o usar una mano para sostener el pecho cerca del bebé. Depende de lo que le resulte más cómodo a usted.
  3. El bebé encontrará el pezón, se agarrará y comenzará a succionar naturalmente.

Esta posición es útil en los siguientes casos:

  • Cuando colocan al bebé cerca de su pecho inmediatamente después del nacimiento.
  • Cuando tiene una bajada de leche fuerte.
  • Si tiene pechos grandes.
  • Si usted y su bebé se sienten cómodos en esta posición.