b'discounts family 42available!see pages back59-60frontEat small servings instead of large portions when eating 5 to 6 times a day. If you need 2200 calories each day.an averagemini meal may be about 400 calories.chicken or beef taco, chicken quesadilla Pregnancycardsenglish muffin topped with pizzasauce and mozzarella cheesesmall baked potato - top with cooked broccoli or chili Use the Institute of Medicine 2009 Eating 5 to 6 small meals instead ofbean soup, chicken noodle soup, chili3 large meals during the day can help you feellettuce salad with grilled chicken strips Pregnancy Weight Guidelines to better - less nausea, heartburn or upset stomach.hard boiled eggs and whole wheat toastchicken salad or egg salad sandwich encourage a healthy weight gain forhummus with pretzels or crackerseat 3 small meals and add 2 to 3 healthy snacksbagel with peanut butter or hummus mothers and their babies.divide your daily food into 5 or 6 mini mealslow fat yogurt with fruit and granolaeat half of your meal and save half for a later snacksmoothie - milk, frozen fruitcooked oatmeal with raisinsbowl of breakfast cereal with milk, Pack of 100 cardstopped with banana slicesEat smaller servings of food at lunch(all of one subject and language) and dinner, and have healthy snacks in the mid-afternoon and mid-morning. 4 x 9 cardstock (2 sides)Choose healthy snacks for your growingbaby, not snacks high in sugar, fat and calories:fresh fruit - apples, bananas,Available in English and Spanish berries, kiwi, grapes snacks with protein and iron:raw veggies - tomatoes, broccoli,hard boiled eggs baby carrots, cauliflower celery stuffed with peanut butter canned peaches, pears,Pregnancy Set Pricing: small bean burrito, peanuts applesaucetuna salad or chicken saladraw vegetables with low fat dipon crackers or toastgraham crackers with peanut butter half now, half later P200Set of the Pregnancy snacks with calcium: Eat part of your food at lunch or dinner,glass of milk, yogurt, string cheese save the rest for a snack later. Nutrition cards in English milkshake or smoothie Eatof your sandwich at lunch, and whole wheat crackers with sliced cheese of your sandwich in the mid-afternoon. P300 Set of the Pregnancy cottage cheese with Eatof your pasta or rice dish at lunch,sliced peaches or tomatoes andin the mid-afternoon. Nutrition cards in English working? and Spanishbring along some healthy snacks:banana , string cheese, yogurtdried fruit and nut mixtures This card provides general nutrition information;P275peanuts or raisins medical advice should be obtained from your health care provider. R1bagel or crackers with peanut butterKeep healthy foods in your refrigerator and cupboard. Make it easy to grab snacks and mini meals. Nutrition Matters, Inc. Small Frequent MealsP275CA - EnglishP275CAs - Spanishgestational diabetes, high blood pr ease your risk ofMany prning, aftervaricose veins, indigestion, difficult labor and deliveryyour baby could be bort gain enough weight?n early oblems. egnant women have nausea Gaining too much weight can incressure, backaches, . Is it a prYes,oblem if I don in the mor noon or all day long.with a low birth weight and health prGain the right amount of weight This extr our baby is born. d to for both you and your baby. lose after ya weight may be harof gestational diabetes, high blood pr can increase your risk essure,Nausea often stops after the first trimester.Gaining too much weight This wont last forever!Is there a lot of stress in your life?difbackaches, varicose veins, indigestion, Healthy Weight Gainficult labor and delivery. This extra weightStress can upset your stomach and ruin your appetite.1. Eat 5 to 6 small mealscan be hard to lose after your baby is born. Find ways to reduce the stress in your life.You may feel worse if your stomach is empty.(P270CA/P270CAs)If you dont gain enough weight, your babyTalk to your health care provider.Ask others for help - family, friends, e providers. Try to eat every 2 to 3 hours during thecould be born early with a low birthKnowing why you are gaining weight too fastlocal agencies, health car day even if you dont feel hungry.weight and health problems. will make it easier to control your weight gain. Are you skipping meals? Eat crackers or dry breakfast Its very common! t eat 3 meals a day before you cereal when you feel sick.About half of all prMaybe you didnControl Your WeightIs there a lot of stress in your life?became pregnant womenegnant. Now is the time to start!2. Avoid strong smells You may be overeating if you have a lot of stress. have constipation.Perfume, household cleaners,Folic acid is a B vitamin. Dont skip meals.(P271CA/P271CAs)There may be times when you donThis depends on what your weighttFind ways to reduce the stress in your life. Take time to eat 3 meals each day. Protect your baby - Your body uses folic acid to make new cells.a garbage can, rf infections is lower efrigerator, or the feel well during pregnancy, especially duringwas when you became pr Ask others for help - familye providers., friends,Do you have nausea and vomiting? than usual when you arGet plenty of fr You need folic acid every day for healthy skin, your ability to fight of smell of food cooking may cause nausea.the third trimester when your baby is gr Ask your health carowinglocal agencies, health car. how can I e pregnant.esh air - go outside, take a walk.e provider egnant.hair, nails and other parts of your body Eat small frequent meals.Are you trying to eat for two?Gain More Weightand pushing on your stomach. what your BMI was, or find it You need only 300 extra calories each day for aAvoid smells and foods that make it worse. Open a window or turn on the fanon ChooseMyPlate.gov.healthy pregnancy. Thats not much if your diet Get plenty of rest. when you cook. why is folic acidconstipation? Eat foods that dont need to be cooked(P272CA/P272CAs)if your you are. gain a important? Are you too tired to eat? and have a mild smell - fruits, yogurt, was 1800 to 2000 calories before pregnancy. 1. Eat 5 to 6 small meals or snacks Folic acid helps prevent serious birth defectsEat foods high in fiber cheese, crackers, and breakfast cereal.BMI was. total of.You can get those extra 300 calories from a glassGet more rest; take a nap when you canhot dogs, luncheon meats, bologna, . of milk,of a sandwich or a bowl of cereal. Work fewer hours if you can.unless they instead of 3 large meals Underweight 28 to 40 lbs whole grains 3. Avoid spicy or fatty foods 18.5 of the babys brain and spine (anencephaly Ask others for help with children and housework.or other deli meatsNausea and Vomitingduring the day 18.5 to 24.9 Normal Weight 25 to 35 lbsand spina bifida) by 50% to 70%. whole grain bread, crackers, rolls are reheated until steaming hot. You may have eaten spicy or fatty foods Are you hungry and not thinking aboutAre you eating these foods each day? e pregnant, but these foodsRelax and avoid stress while eating.25.0 to 29.9 Overweight 15 to 25 lbs what you are eating? e pregnant,n tortillasrefrigerated pt, meat spr before you wereads Everyone needs folic acid, but It is normal to be hungry when you arwomen whowhole wheat or soft cor2 cups of fruits, 3 cups of vegetables, from a meat counter may make you feel sick now(P273CA/P273CAs)Chew foods well and eat slowly. 30.0 Obese 11 to 20 lbs Avoid mindless eatingwhole grain or bran breakfast cereal seafood found in the r, or smoked, hot sauce.are pregnant or may become pr but think about what and when you aregnante eating.8 ounces of grain foods, 3 cups of milk,Spicy foods with chili powderTalk to your health care provider ifshould be taking folic acid every day oatmeal, brown rice, whole grain pastaand 6 ounces of meat and beans section of the store. efrigerated2. What upsets your stomach?Dont graze or eat food all day long. popcorn, barley, bulgur, quinoaof the food group that you are low in.Keep track of which foods cause heartburn How much folic acid do I need?If not, eat moreFatty foods such as bacon, sausage,, margarine, cheese, refrigerated smoked seafood whole milk, butter unless Heartburn and or an upset stomach.you are having twins or triplets. Eat slowly and enjoy food. high fiber fruits If you are eating enough of each fooddonuts, french fries, onion rings, You will need to gain more weight for your babies. it is an ingredient in a cooked dish Women need 400 micrograms (mcg) each day. pear or apple with skin such as a casser sweet rolls, fried chicken and fish.ole. Examples ofAvoid spicy foods: should you eat for two? Are you eating foods highgroup, you may need to eat more refrigerated smoked seafood raspberries, blueberries, strawberriesUpset Stomachspicy foods with chili powder, hot saucein sugar, fat and calories? from a food group such as. 4. Move slow Yes, but your baby is very little. banana, orange, avocado include fish that is labeled asGet out of bed slowly in theAvoid fatty foods: You only need an extra Have plenty of healthy foods in your diet - another glass of milk, servingnova-style, lox, kippered,morning. Eat a couple bacon, sausage, butter, margarinewhile pregnant. That300 caloriess not much! each day green beans, corn, bra larger serving of occoli, cauliflowerproteinto get enough folic acid: high fiber vegetables(P274CA/P274CAs)whole grains, fruits, of yogurt or cheese smoked, or jerky. crackers, dry cer(choose one)vegetables, lean proteinssalads made in the store, such asbefore getting out of bed.eal or toast cheese, whole milk, ice crYour baby does need a wide variety of healthy Take a multivitamin or and low fat dairy foods. winter squash, baked potato with skinat lunch and dinnerdonuts, sweet rolls foods eamwith protein, calcium, irow very fast on, vitamins andprenatal supplementEat foods high in sugar, carrots, brussel sprmorouts, edamamee fruits and vegetables ham salad, chicken salad, egg salad, Get out of a chair slowly.minerals. Your baby will gr eens, kale Folic Acidfrench fries, onion rings, chipsduring these 9 months and dependsthat has 100% of the daily fat and calories less oftenspinach, collard grlarger serving of pasta,tuna salad, or seafood salad. alk to your health care e fried chicken and fish on you to choose the right foods. value (DV) of folic acid in it and in smaller amounts. cereal, rice or other grains soft cheese such as Feta, quesoprTovider if you have severdried beans(P276CA/P276CAs) Other foods that mayBe active for at leastevery day. Or you can take Make the right choice -pinto, black, navy, kidney beansYour baby doesnt wantblanco, queso fresco, Brie,nausea and vomiting.upset your stomach:a small pill that only has control your weight gain for Camembert cheeses, blue-veinedYou could become 30 minutes on most days,folic acid in it. your baby and yourself. lima beans, lentils, split peasto skip meals - to eat for your babytake time . cheeses, and Panela unless it isdehydrated.unless your doctor tells you not to.chocolate, spearmint, peppermintNutrition Matters, Inc. Nutrition Matters, Inc.hummus, garbanzo beansNutrition Matters, Inc.labeled as made with pasteurized Nutrition Matters, Inc. Constipation spaghetti, pizza Eat a serving of breakfastdried fruits and nuts milk. Make sure the label says foods with tomatoes or oranges cereal that has 100% ofraisins, prunes, figs, dried peaches MADE WITH PASTEURIZED MILK.(P277CA/P277CAs) Limit drinks with caffeine:the daily value (DV) of folicalmonds, pistachios, peanuts, walnuts foods that have unpasteurized coffee, tea acid every day. Not everysunflower seeds milk in them.soda with caffeine cereal has enough folicraw sprouts.Food SafetyTherou enjoyed beforeacid. Read the label. Take time! do not drink unpasteurized (raw) e may be foods that y Eat meals at aboutmilk, cider or juice.pregnancy that will upsetsome cereals that: the same time (P278CA/P278CAs) your stomach now.have 100% folic acid each day.For more food Avoid or limit these foods. Use the toilet whensafety tips, go toSmall frequentyou need to. FoodSafety.govmeals arthan lare easier to ge meals.digestNutrition Matters, Inc. Nutrition Matters, Inc. Nutrition Matters, Inc. Nutrition Matters, Inc. 1.888.356.5575 www.numatters.com info@numatters.com'