03/13/2026
Consider these tips when you are pregnant or breastfeeding:
1️⃣ Eat a variety of healthy foods: It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium (salt).
2️⃣ Get your Plan: Calorie and nutrient needs are different during pregnancy and when you are breastfeeding. Get your MyPlate Plan at MyPlate.gov to learn your estimated calorie needs and how to meet your food group goals
3️⃣ Make smart seafood choices: Eating seafood during pregnancy may benefit your baby’s growth and is a healthy protein source for you during both pregnancy and breastfeeding. Choose options lower in methylmercury, like cod, salmon, or tilapia.
4️⃣ Ask about supplements: In addition to a healthy diet, your doctor may recommend a prenatal vitamin and mineral supplement to help you meet your needs. After pregnancy, your doctor may recommend switching from a prenatal to a multivitamin supplement during breastfeeding.
5️⃣ Keep food safe: You and your baby are at higher risk for foodborne illness. Only eat foods that have been cooked to the proper temperature and avoid unpasteurized (raw) milk or juice, raw sprouts, unwashed produce, cold deli meats, or soft cheese made from unpasteurized milk.
6️⃣ Avoid all alcohol: Pregnant women and women who may become pregnant should not drink any alcohol. Talk with your doctor before considering drinking alcohol while you are breastfeeding.
All information provided by the U.S. Department of Agriculture — https://fb.com/USDA
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