1. Don’t forget breakfast.

• Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like calcium.
• If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.

2. Eat foods with fiber.

• Choose a variety of vegetables and fruits, like carrots, cooked greens, bananas, and melon.
• Eat plenty of beans and whole grains. Try brown rice or oatmeal.

3. Choose healthy snacks.

• Low-fat or fat-free yogurt with fruit
• Whole grain crackers with fat-free or low-fat cheese

4. Take a prenatal vitamin with iron and folic acid every day. Iron keeps your blood healthy. Folic acid helps prevent birth defects. 5. Eat up to 12 ounces a week (2 average meals) of fish or shellfish.

• A 3-ounce serving is about the size of a deck of cards.
• Avoid fish and shellfish with high levels of mercury. Don’t eat shark, swordfish, king mackerel, or tilefish.
• If you eat tuna, choose canned light tuna. Albacore (white) tuna has more mercury.
• Common fish that are low in mercury include shrimp, salmon, and catfish.