Pregnancy Food Guide

Is it safe to exercise during pregnancy?

It is safe and encouraged for most women to exercise while pregnant, but check with your doctor first. Together, you can decide what’s best for you and your baby.

There are a wide variety of fun activities that won’t put too much strain on your muscles or heart. Focus on low-impact activities, which will get your blood pumping but won’t put excess strain on your body. The most comfortable exercises are those that don’t require your body to bear extra weight, like swimming or stationary cycling.

Avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports. Even mild injuries to the "tummy" area can be serious when you're pregnant. After the first 3 months of pregnancy, it's best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation.

What foods should I avoid during pregnancy?

Avoid trans fat or foods with “hydrogenated or partially hydrogenated fat,” like many packaged or processed foods, fried foods and fast foods. Check nutrition labels for the trans fat content of foods. You’ll also want to avoid the following:

• Unpasteurized milk and juice.
• Raw or undercooked animal-based foods such as meat, poultry, fish and eggs.
• Cooked foods and foods requiring refrigeration that have been left unrefrigerated for more than two hours.
• Unpasteurized brie, feta, blue cheese and all soft cheeses.
• Unwashed fruits and vegetables.

How much weight should I gain during pregnancy?

Weight gain during pregnancy depends on various factors, including your height, pre-pregnancy weight and body mass index (BMI). Here are some general guidelines to follow:

If you're carrying twins or triplets, you'll need to gain more weight – often 35 to 45 pounds. Talk to your doctor about the weight-gain range that is right for you.

Can I eat eggs when I’m pregnant?

Yes. Eggs are an economical, nutritious food to eat when pregnant. Eggs provide the highest quality protein available along with 13 vitamins and minerals in varying amounts. Eggs are also an excellent source of choline, a nutrient that has been shown to help with brain and memory development in developing infants. Be sure eggs are thoroughly cooked (the yolk and white should both be firm).

Learn more at PregnancyFoodGuide.org.