Inspire a lifetime of healthy living with WIC

WIC provides the tools and guidance you need to help you and your family be your best at every stage of life.

WIC is here for you every step of the way, from healthy food and nutritional guidance to breastfeeding support and postpartum tips.

Ideas for healthy snacks

Snacks with protein and iron

  • Hard-boiled eggs
  • Celery with peanut butter
  • Small bean burrito
  • Tuna salad on toast

Snacks with calcium

  • Yogurt
  • Smoothie
  • Cheese on whole-grain crackers
  • Cottage cheese with sliced tomatoes or peaches

Snacks that include fruit & veggies

  • Fresh fruit
  • Raw vegetables with low-fat dip or hummus
  • Applesauce without added sugar
Ideas for healthy snacks
Follow these healthy habits during pregnancy

Snacks with protein and iron

  • Eat 5 to 6 small meals and snacks a day
  • Take your prenatal vitamins
  • Drink plenty of fluids
  • Stay away from cigarettes, alcohol and drugs
  • Maintain regular doctor’s checkups
  • Get adequate rest
  • Limit caffeine
  • Make at least one of your daily vegetable selections green or orange
  • Choose whole fruits instead of fruit juice
  • Be active for at least 30 minutes most days unless your doctor advises you not to

What to Expect at Every Stage of Pregnancy

1st Trimester: Weeks 1–4
1st Trimester: Weeks 5–8
1st Trimester: Weeks 9–12
2st Trimester: Weeks 13–17
2st Trimester: Weeks 18–22
2st Trimester: Weeks 22–27
3st Trimester: Weeks 28–31
3st Trimester: Weeks 32–35
3st Trimester: Weeks 36–40

Caring For Yourself During Pregnancy

Weight
How much weight gain is healthy?

Gaining enough weight to support your growing baby and have a healthy pregnancy is essential when you’re expecting. But while you may have heard that you should gain 25 to 35 pounds while pregnant, the amount of weight to gain during pregnancy differs for every woman. Your pre-pregnancy weight, the number of babies you are carrying and medical conditions may affect how much weight you should gain. To ensure you’re on target, ask your doctor what’s right for you.

Recommended Weight Gain During Pregnancy

Pre-Pregnancy Weight Category Body Mass Index Recommended Range of Total Weight Weight Gain in Trimesters 2 & 3
Underweight Less than 18.5 28–40 lbs 1 (1–1.3) lbs/wk
Normal Weight 18.5–24.9 25–35 lbs 1 (0.8–1) lbs/wk
Overweight 25–29.9 15–25 lbs 0.6 (0.5–0.7) lbs/wk
Obese 30 and greater 11–20 lbs 0.5 (0.4–0.6) lbs/wk

Source: American College of Obstetricians and Gynecologists

How many calories should I eat?

Eating well during pregnancy will help you stay healthy, feel your best and provide your growing baby with the best nutrition. But eating for two doesn’t mean simply doubling your food intake.

If you were moderately active and at a normal/average weight pre-pregnancy, your recommended daily intake would be about 2,000 calories.

Pump up the iron. It would be best to have nearly twice as much iron during pregnancy, or 27 milligrams daily.

This mineral makes more blood that carries oxygen to your baby.

Here’s what you’ll need while you’re pregnant

First Trimester
First Trimester

You probably won’t need additional calories during your first trimester. Instead, focus on choosing a variety of nutritious foods, including fruits, vegetables, whole grains, protein and dairy.

Second Trimester
Second Trimester

Increase your daily calorie intake by about 340 calories per day.

Third Trimester
Third Trimester

You’ll need about an extra 450 calories per day.

Multiples
Multiples

If you’re carrying multiples your intake should be around 600 additional calories per day.

Here’s what you’ll need while you’re pregnant

Keep in mind that these are average calorie suggestions. Because every body and every pregnancy is unique, you should check with your doctor to determine your daily caloric needs.

Food
Which foods are best for me?

Good nutrition is essential for a healthy pregnancy and to support your baby’s development. Be sure your diet includes plenty of fruits, vegetables, whole grains, protein foods and fat-free or low-fat dairy products. Make half your plate of fruits and vegetables at every meal, and try to limit foods and beverages with lots of added sugars, saturated fat and sodium.

Eat Well For A Healthy Start

Food Group & Daily Serving Size Size Conversions & Serving Examples Suggested Foods

Grains

7 to 10 ounces

Make half of your grains whole

Examples of 1 ounce of grains:

1 slice of bread

1 cup of breakfast cereal

½ cup cooked rice, cereal or pasta

Whole grain cereals

Whole wheat bread

Whole wheat pasta

Oatmeal

Whole wheat tortillas

Brown rice

Vegetables

3 to 3 ½ cups

Eat the rainbow

Examples of 1 cup of vegetables:

2 cups of raw leafy greens

1 cup of raw or cooked vegetables

1 cup of vegetable juice

Broccoli

Spinach

Cauliflower

Tomatoes

Red pepper

Carrots

Sweet potatoes

Eggplant

Fruits

2 to 2 ½ cups

Naturally sweet choices

Examples of 1 cup of fruit:

1 cup of fruit

1 cup of 100% fruit juice

½ cup of dried fruit

Strawberries

Watermelon

Oranges

Cantaloupe

Kiwi

Blueberries

White peaches

Fats

6 to 8 teaspoons

Make wise choices

Choose the healthier monounsaturated and polyunsaturated fats

Nuts

Fish

Avocado

Canola and olive oils

Dairy

3 cups

Choose calcium-rich foods

Examples of 1 cup of dairy:

1 cup of milk or yogurt

1½ ounces of natural cheese

2 ounces of processed cheese

Milk

Cheese

Yogurt

Butter

Meat & Beans

6 to 7 ounces

Go with lean protein

Examples of 1 ounce of meet and beans:

1 ounce of lean meat or poultry

1 egg

1 tablespoon of peanut butter

¼ cup of cooked dry beans

1 ounce of nuts or seeds

Skinless poultry

Lean cuts of meats

Eggs

Beans

Peas

Nuts and seeds

Fish

up to 12 ounces per week (about 2-3 meals)
Fish has many health benefits, so you can continue to eat most types of fish during your pregnancy. See below for the fish to avoid and limit.
Lower mercury fish such as:

Shrimp

Canned light tuna, salmon, cod and catfish

Foods To Avoid During Pregnancy

While we know it’s important to eat a variety of healthy foods, there are some foods that pregnant women should avoid.

Raw or unpasteurized milk, juice and soft cheeses such as blue cheese, brie, Camembert and queso Blanco

Raw sprouts—especially alfalfa

Herbal supplements and herbal teas

Raw or undercooked meat, eggs and fish (due to the risk of bacteria)

Alcoholic drinks

Shark, swordfish, king mackerel and tilefish, as they are high in mercury, which can harm your baby.

Limit Albacore tuna and tuna steak to no more than 6 ounces per week.

Limiting caffeinated drinks such as coffee, tea, sodas and energy drinks is also best.

Source: NCES Health & Nutrition Education adapted from the USDA’s MyPlate.

15 healthy foods high in folic acid

Folic acid is a vitamin that helps promote proper fetal growth and development to reduce the risk of birth defects. The best way to get enough is to take your prenatal vitamin every day, eat a healthy diet and reach for more foods rich in folic acid.

1.Legumes (peas, beans and lentils)

2.Asparagus

3.Eggs

4.Leafy greens (spinach, kale and arugula)

5.Beets

6.Citrus fruits (oranges, grapefruit and lemons)

7.Brussel sprouts

8.Broccoli

9.Nuts and seeds

10.Beef liver

11.Wheat germ

12.Papaya

13.Bananas

14.Avocado

15.Fortified grains

Health Tips
How to eat during pregnancy.

Eating five to six smaller meals throughout the day instead of three large meals can help you feel less full, reduce heartburn and nausea and give you more energy throughout the day. What’s most important is to find the healthy eating routine that works best for you. Here are a few ideas to try:

Eat three small meals and add two or three healthy snacks.

Eat three small meals and add two or three healthy snacks.

Divide your daily meals into five or six mini meals.

Divide your daily meals into five or six mini meals.

Eat half of your meal and save the other half for your snack.

Eat half of your meal and save the other half for your snack.

While treating yourself on occasion is absolutely fine

While treating yourself on occasion is absolutely fine, try to choose healthy snacks that are good for your growing baby—not foods high in sugar, fat and empty calories.

How to eat during pregnancy

Tips to help manage nausea during pregnancy

Many pregnant women experience nausea at some point during their pregnancy. But for many, the sickness subsides after the first trimester. Here are some ideas to help you settle your stomach and feel better when nausea and vomiting are an issue.

  • Eat small portions. Eating five or six small meals and/or light snacks helps keep food in your stomach throughout the day and can curb stomach pain. Try snacking on dry cereal or crackers when you feel sick.
  • Try salty or sour food. Smell a lemon or drink tart lemonade. Eat salty crackers or pretzels. Or try ginger snaps or ginger ale to settle an upset stomach.
  • Avoid strong smells. Strong perfumes, household cleaners and food smells can quickly trigger nausea. Try getting fresh air (opening a window is a quick fix) or eating mild-smelling foods that don’t need to be cooked, like yogurt and fresh fruit.
  • Move slowly and try eating crackers or dry cereal before getting out of bed in the morning.
  • Avoid spicy or fatty foods— even if you could enjoy them before you became pregnant.
  • Stay hydrated. Try drinking liquids in between meals instead of with your meal. Drinking half an hour before or after eating can settle your stomach.
  • Get plenty of rest. Being overtired can make nausea worse.
Should I exercise during my pregnancy
Should I exercise during my
pregnancy?

The Mayo Clinic advises that during pregnancy, exercise can help you stay in shape and prepare for labor and delivery.

  • Reduce backaches, constipation, bloating and swelling
  • Boost your mood and energy levels
  • Help you sleep better
  • Prevent excess weight gain
  • Promote muscle tone, strength and endurance

Source: The Mayo Clinic

While staying active during your pregnancy is good for you and your baby, there are limitations. Speak to your doctor before you begin an exercise program to find out of it’s OK for you to proceed, how much exercise is recommended and which activities might be best for you.

Practice postpartum self-care.

While you focus on your new bundle of joy during the weeks following delivery, don’t forget to take care of yourself. Your body continues to go through changes after childbirth. And self-care is an essential part of your postpartum care and recovery.

Here are some ways you can care for yourself after giving birth

  • Make your health a priority. Get to your follow-up appointments and follow your doctor’s instructions to promote a complete physical and emotional recovery.
  • Get as much rest as you can. Most newborns wake every 2 to 3 hours to be fed, changed and comforted. Getting adequate rest can help combat tiredness and fatigue—so try to sleep when your baby sleeps.
  • Lean on family and friends. Don’t be afraid to ask for or accept help. Loved ones can help take care of the baby and manage chores and errands so that you can rest and heal.
  • Eat healthy meals. Try to work whole grains, vegetables, fruits and protein into your meals. If you’re experiencing constipation, add a little extra fiber to your diet. And be diligent about staying hydrated, especially if you’re breastfeeding.
  • Spend some quality time with your partner. A new baby can mean less quality time with your partner, so be sure to make time to connect—even if you don’t leave the house.
  • Get some exercise. While you should avoid strenuous activity during your postpartum period, moving your body can boost your mood and energy levels. So, weather permitting, get outside and enjoy a walk around your neighborhood.
  • Join a mommy support group. Connect with other moms in your area to share ideas and experiences and meet new friends.

Find a WIC Group Near You

  • Here are some other medical resources where you can learn more about post-partum care and recovery:

What To Expect While Healing After Giving Birth

Caring for Your Health After Delivery

Postpartum care: What to expect after a vaginal birth

How Long Is the Postpartum Period?

Recovery and Care After Delivery