Women's Health
Eat healthy and get folic acid

Eating healthy is important for everyone. A healthy diet helps protect against certain diseases and provides energy to the body. Poor nutrition before getting pregnant and during pregnancy can cause a baby to grow too slowly during pregnancy (growth retardation). Growth retardation can lead to premature (early) birth, fetal distress, or death. Poor nutrition can also increase the risk of some birth defects of the spinal cord and brain. Learn more about nutrition and resources available to pregnant women.

Eat Healthy

Follow these daily guidelines for a healthy diet:

• Include a variety of fruits and vegetables
  • New guidelines recommend two cups fruit and two and a half cups of vegetables per day
• Limit the amount of fat you eat
  • Choose meats lower in fat
  • Cut down on or cut out fried foods
  • Keep trans fats as low as possible
• Get enough fiber
  • Whole grains (such as whole wheat bread, bran muffins, and oatmeal), beans, fruits and vegetables are good sources of fiber, vitamins, and minerals.
  • Eat 20 to 30 grams of fiber a day
• Include calcium in your diet every day.
  • Low-fat dairy products such as 1% milk, yogurt and low-fat cheeses are good choices
• Limit alcoholic beverages
  • If you drink, limit the amount you drink. Avoid binge drinking (5 or more drinks within a few hours)

Pay particular attention to getting enough calcium, iron and folic acid. For more specific information, talk to your doctor or nurse, or ask them to refer you to a nutritionist in their practice or at the local health department.

Get Folic Acid

Taking folic acid, a B vitamin, is recommended for women (and men) ages 14 to 60+ years. Getting 400 micrograms of folic acid in a daily multivitamin before getting pregnant, can reduce the risk of some serious birth defects (like neural tube birth defects) by 50 to 70 percent. Folic acid taken throughout life can help lower the risk of heart attacks, stroke and some cancers.

To learn more about the benefits of folic acid, see Why "get folic?" and visit the N.C. Folic Acid Council's Web site. For a handy guide to sources of folic acid, download a copy of " Love Your Body Love Yourself." (If this piece takes too long to download, see the plain text version.)

Be a Healthy Weight

For women who want to increase their chances of having a healthy pregnancy, an important step is to have a body weight that is in the "normal range" for their size before they get pregnant.

Women who are underweight before they get pregnant are at greater risk of having their baby born with a low birthweight (less than five and a half pounds). These babies may be born too small to be healthy or to survive. Women who weigh too little need to eat more healthy foods and try to gain weight before getting pregnant.

Women who are overweight or obese before they get pregnant are at greater risk of having gestational diabetes (diabetes during pregnancy) and other complications. These babies have an increased risk of having some birth defects. Women who weigh too much need to learn to eat healthy foods and exercise, so they can lose weight before getting pregnant.

For more specific information, talk to your doctor or nurse, or ask them to refer you to a nutritionist in their practice or at the local health department.

Other Links

North Carolina

NC Preconception Health Campaign

WIC County Directory - WIC offices around the state

National

WomensHealth.gov The Office on Women's Health (OWH), part of the U.S. Department of Health and Human Services (HHS), works to improve the health and sense of well-being of all U.S. women and girls. OWH serves as the focal point for women's health activities across HHS offices and agencies and leads HHS efforts to ensure that all women and girls achieve the best possible health.

Dietary Guidelines for Americans 2015

Choose My Plate

Back to top

Last updated: May 2015