New Beginnings: Pregnancy Guides - Mission Health

H EALTHY F OOD C HOICES
Grains
(Bread, cereals)
6-11 servings
Vegetables
3-5 servings
Whole grain breads, tortilla, whole grain cereal, biscuit, pastas, rice,
6 crackers, pita bread
Broccoli, spinach, collard greens, sweet potato, cabbage, carrots, green beans
(wash all fresh vegetables thoroughly)
Fruit
2-4 servings
Milk and Milk Products
(Cheese, yogurt, etc.)
4 servings
Meat and Protein
(Beans, nuts, fish)
2-3 servings
Fruit juices: apple/orange, watermelon, banana, apple, guava, mango,
strawberries, blueberries
(wash all fresh vegetables thoroughly)
Milk, yogurt, cottage cheese, hard cheese, ice cream, pudding, custard
(avoid unpasturized milk and soft cheeses)
Meats: pork, beef, chicken, fish, turkey, shellfish, tuna, nuts, peanut butter, canned
baked beans, dried beans/peas, tofu
(avoid undercooked or raw meats)
T IPS TO R EDUCE S TRESS
1. Exercise. Take a walk during the day.
2. Talk with your family and friends about your feelings. It is important for them to know how you feel so they can help you.
3. Get enough sleep.
4. Eat a well balanced diet.
5. Think positive. Remember the things that are good in your life.
6. Take a few deep breaths. This makes you breathe slower and helps your muscles relax.
7. Count to ten. This makes you stop and relax before you react to the stressful situation.
8. Take a good stretch. Stretching makes muscles relax and helps you feel less tense.
9. Massage the tense muscles. The muscles in the back of your neck and upper back usually get tense when you are stressed.
10. Take warm baths to help you relax. This will help with sleep too.
11. Do things you find relaxing like listening to music, reading, meditation and prayer.
12. If you are trying to do too much, learn to say no and slow down.
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