A Healthy Pregnancy

It is important to see your doctor as soon as you think you might be pregnant. Your doctor will make sure that you and your growing baby are healthy.
To sign up for free text messages providing helpful information during your pregnancy, go to text4baby.org or send the word "Baby" to 511411. 

What You May Be Feeling
A woman's body works hard during pregnancy. You may feel all or none of the following common symptoms of pregnancy.

  • Nausea or throwing up (also called morning sickness)
  • Extreme tiredness
  • Breast tenderness
  • Backache
  • Swollen feet or ankles
  • Mood swings
pregnant woman by lake

Take Care of Yourself

Now is the time to take care of yourself and your growing baby. Taking care of yourself means:

  • Eating well
  • Getting some exercise
  • Avoiding things that can harm you or your baby
  • Seeing your doctor regularly
Eating Well

Pregnant women need more protein, iron, calcium, and folic acid than they did before. Following a few guidelines helps ensure you and your baby both get what you need.

  • Eat foods from all the food groups every day (grains, vegetables, fruits, dairy, and protein).
  • Get enough folic acid (a vitamin which helps your baby's brain and spine). Also called folate, it is found in cereals, fruits, and vegetables or as a pill.
  • Take a prenatal vitamin and mineral supplement if recommended by your doctor.
  • Limit caffeine in your diet. Caffeine is found in coffee, tea, cola and chocolate.

To learn more follow the guidelines found on MyPlate.


Most women can benefit from some exercise during pregnancy. Speak to your doctor to see how much exercise is right for YOU during your pregnancy.

Walking and swimming are good choices. Aim for 30 minutes a day on most days of the week. 
Avoid activities that require good balance such as bike riding and skating.

Things To Avoid

Some things may be harmful to your unborn baby. Do not:

  • Smoke or breathe other's smoke
  • Drink alcohol
  • Take any drug until you talk with your doctor
  • Eat fish high in mercury (shark, swordfish, King Mackerel, tilefish)

There are many benefits of breastfeeding, but it isn't always easy. Don't give up. Talk to your doctor if you're having trouble. Keep in mind that breast milk:

  • Protects your baby against some illnesses
  • Is free and always ready with no bottles to heat up or wash