Making healthy food choices along with regular physical activity will help fuel your baby’s growth and keep you healthy during pregnancy and while you are breastfeeding.

Eat Healthy

Fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products are healthy choices. Include a variety of protein foods such as seafood, lean meats, poultry, beans, peas, lentils, nuts, and eggs. Limit foods and beverages higher in added sugars, saturated fat, and sodium.

Eating seafood during pregnancy may benefit your baby’s growth and is a healthy protein source for you during both pregnancy and while breastfeeding. Choose options lower in methylmercury, like cod, salmon, tilapia, or herring. Learn more at FDA’s Advice About Eating Fish webpage.

Get Your Plan

Your calorie needs will likely be different during pregnancy and while you are breastfeeding. Get your MyPlate Plan to learn how many calories you may need. Work closely with your healthcare provider to determine the right amount of calories for you, based on a variety of factors.

Ask About Supplements

In addition to eating a healthy diet, your doctor may recommend a prenatal vitamin and mineral supplement to help make sure you get enough to meet your needs. After pregnancy, your need for some vitamins and minerals may decrease. Your doctor may recommend switching from a prenatal to a multivitamin supplement during breastfeeding. Talk to your healthcare provider about what is right for you.

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