I Just Found Out I'm Pregnant. Now What? Part 3

This is Part 3 in this series, if you missed Part 1 or 2 be sure to check them out! This post covers foods to eat, things to avoid, and insight into exercise during pregnancy.

Healthy foods to eat

  • Fresh fruits and vegetables – 5 to 9 servings

  • Protein, such as chicken, turkey, pork, lean beef, eggs, nuts, beans, and tofu- 2 to 3 servings

  • Whole grain cereals, breads, and brown rice- 8 servings

  • Dairy products such as milk, yogurt, and cheese- 3 to 4 servings

  • Healthy oils such as olive and canola, or those in foods with omega-3 fatty acids, such as fish, walnuts, green vegetables, and wild rice. (Ask your healthcare provider about eating fish during pregnancy, as there can be some concern about mercury.)

  • Limit processed foods such as white bread or rice, boxed or frozen meals, fast and fried foods, and items with a lot of sugar, such as juice, soda, and candy.

  • Don’t overeat. You only need about 300 additional calories per day to nourish your baby.

Some Things to avoid

  • Hot tubs

  • Cats & Cat litter boxes

  • Raw/undercooked meats and eggs

  • Over-the-counter medication, unless cleared by your healthcare professional

  • Gases and fumes such as exhaust, paints, and cleaning supplies

  • X-rays, unless ordered by a medical professional

  • Any fake tanning process including sun beds, tanning pills or injections

  • Hair dye

  • Some acupuncture & massage therapies


  • Being active and staying fit during pregnancy is great but check with your doctor or midwife first to make sure there are no health problems to prevent you from exercising. If there are no problems, try to do 30 minutes of moderate exercise, like walking or swimming on most days of the week.

  • Regular exercise can

  • Help you stay a healthy weight

  • Help you relax

  • Help make you stronger and fitter – good for coping with pregnancy, labor and being a parent

  • Help decrease discomforts like back pain and varicose veins that affect some pregnant women

Weight gain

This is different for every woman, so consult your caregiver. A general rule of thumb would be:

  • If you are at normal weight at the beginning of your pregnancy, you should gain 25-35 lbs.

  • If you are underweight, you should gain 28-40 lbs.

  • If you are overweight, you should gain 15-25 lbs.

Check out our blog next week for Part 4 which will be all about how to have fun during your pregnancy!

Enjoy the journey!

-LaWanda Williams, Client Services Director

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