Eat Well
- Eat at least 3 times each day for energy to care for yourself and your family!
- Eating a variety of food gives you the nutrients you need to stay healthy.
- Choose whole grains such as oatmeal, brown rice, whole wheat bread and pasta.
- Drink water instead of sweetened beverages.
- For more healthy eating tips, go to myplate.gov.
Physical Activity
Did you know that physical activity gives you more energy? It also lifts your mood, helps you feel more relaxed and sleep better! Slowly build up to 30 minutes or more of moderate-intensity activities each day.
h3 hide
Some ideas of moderate-intensity activities:
Ask your health care provider about the best physical activity for you.
Emotional Health
It is common to feel a mix of emotions after having a baby. Giving birth, changing hormones and sleep patterns can make you feel sad. New moms may cry easily, have trouble eating or sleeping and feel overwhelmed caring for a new baby. To help with these feelings, eat well, rest often and ask your family and friends for support during this time.
If you feel sad and upset for more than two weeks, or are afraid you may hurt yourself or your baby, talk with your doctor or WIC staff. You may have postpartum depression.
Routine Doctor Visits
- Check in with your doctor annually.
- Keep up-to-date on the recommended schedule of immunizations.
- Ask about birth control options that will support breastfeeding and ensure optimal time between pregnancies to fully recover from the delivery process.
Folic Acid
All women who can become pregnant should take a multivitamin with 400 micrograms of folic acid every day. You can lower your chance of having a baby with birth defects of the brain or spine by having enough folic acid in your body. Along with a multivitamin, choose foods high in folic acid.
Foods with folic acid:
Beans
Fortified cereals
Orange juice
Enriched bread and pasta
Dark green leafy vegetables
The folic acid needs to be in your body before you get pregnant and in the first month of your pregnancy.
Breastfeeding is Best Feeding
- Health care providers recommend breastfeeding for two years and longer if you choose.
- Breastmilk has just the right nutrients for growth and development.
- Breastmilk helps baby fight infection and be sick less often. Breastfeeding helps protect mom’s health too.
- Breastfeeding promotes bonding with baby.
Avoid Alcohol, Tobacco and Drugs
Do not smoke, drink or use drugs. Use medications as directed. The choices you make today can affect your family’s health now and in the future.
Quitting is hard. Ask WIC staff where you can go for help. You are not alone. There are people who can help you quit, give you tips, and support you along the way.
For support with quitting tobacco or nicotine products visit www.quitnow.net. For support with quitting alcohol or other drugs visit www.findtreatment.gov.
