Making Healthy Food Choices

Healthy Food Choices

Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, fat-free or low-fat dairy products and lean protein foods. If you're pregnant, thinking about getting pregnant or breastfeeding, eat 8 to 12 ounces each week of fish that are low in mercury. These include: shrimp, salmon, pollock, catfish, canned light tuna, Albacore (white) tuna (don't have more than 6 ounces of this tuna in 1 week.)

  • Make half your plate fruits & vegetables.
    Choose a variety, including dark-green and red and orange vegetables and beans and peas.
  • Make at least half your grains whole.
    Choose whole grains in place of refined grains.
  • Switch to skim or 1% milk.
    Choose fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
  • Vary your protein food choices.
    Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  • Use oils to replace solid fats where possible.
  • Make choices that are low in “empty calories.”

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Disclaimer: The information contained in the pregnancy guide is not intended nor implied to be a substitute for professional medical advice, it is provided for informational purposes only. You assume full responsibility for how you choose to use this information. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition or your pregnancy. Nothing contained in the pregnancy guide topics is intended to be used for medical diagnosis or treatment. The information and materials in the pregnancy guide should not be used as a subsitute for the care and knowledge that your physician can provide to you. The information and materials presented in the pregnancy guide are meant to supplement the information that you obtain from your physician. If there is a disagreement between the information presented herein and what your physician has told you - it is more likely that your physician is correct. He or she has the benefit of knowing you and your medical problems. You should recognize that the information and materials presented on this website have the following limitations, in comparison to being examined by your own physician:

  • You can have a conversation with your doctor.
  • Your doctor can perform a physical examination and any necessary tests.
  • You could have an underlying medical problem that requires a physician to detect.
  • If you think that you are having a medical emergency, call 911 or the number for the local emergency ambulance service NOW!
  • And when in doubt, call your doctor NOW or go to the closest emergency department.