False 3 English 19 Nutrition, Nutrition and Physical Activity, Nutrition Nutrition and Physical Activity , Women 5/28/2013 3:36:13 PM http://www.healthfinder.gov/HealthTopics/glmedia/icons/getenoughfolicacid.jpg woman eating cereal http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-folic-acid http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/eat-healthy topic http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-calcium topic http://healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips tool http://healthfinder.gov/HealthTopics/Category/pregnancy/doctor-and-midwife-visits/have-a-healthy-pregnancy topic

Women of childbearing age need an extra 400 micrograms (mcg) of folic acid each day. Folic acid is a vitamin that can help prevent birth defects. <p>Women of childbearing age (typically ages 11 to 49) need an extra 400 micrograms (mcg) of folic acid every day. Folic acid is found in vitamins and foods like breakfast cereals that have 100% DV (Daily Value) of folic acid.</p><p><strong>Why is folic acid important?</strong><br />Everyone needs folic acid in their diet. Folic acid is especially important for women who are pregnant or who may become pregnant.</p><p>It&rsquo;s important to get enough folic acid, even when you aren&rsquo;t planning to get&nbsp;pregnant. Folic acid is a vitamin that can prevent birth defects. It&rsquo;s needed during the first few weeks of pregnancy, often before a woman knows she&rsquo;s&nbsp;pregnant.</p><p><strong>How can I get enough folic acid?</strong><br />There are 2 easy ways to get enough folic acid every day:</p><ul ><li>Eat breakfast cereal that has 100% DV of folic acid. Check the label on the side of the box. Some examples are <em>General Mills Total&reg;</em>, <em>Special K&reg; Original</em>, and&nbsp;<em>Kashi&reg; Heart to Heart</em>. <a href="http://www.cdc.gov/ncbddd/folicacid/cereals.html" >Check out this list for more cereals with folic&nbsp;acid</a>.</li></ul><p>OR</p><ul ><li>Take a vitamin with folic acid. You can take a small pill that has only folic acid or take a multivitamin. Vitamins and folic acid pills can be found at most pharmacies and grocery stores.</li></ul><p><strong><em>Talk with your doctor about folic acid.</em></strong><br />If you are pregnant or breastfeeding, your doctor can help you decide how much folic acid is right for you. You may need more folic acid if you have a health condition or are taking certain medicines.</p>

Check the label of your favorite cereal to see if it has 100% DV (Daily Value) of folic acid. <div ><img src="http://healthfinder.gov/HealthTopics//prevention/glmedia/folic_acid2.jpg" alt="nutrition label with folic acid highlighted" /><br /><p align="center">Check the label for folic acid.</p></div> <p>It&rsquo;s easy to get the folic acid you need. Just eat a bowl of cereal with 100% DV of folic acid OR take a vitamin every&nbsp;day.</p> <p><strong>Check the label.</strong><br> When you are at the grocery store, find foods with folic acid in them. Look for cereals that have 100% DV of folic acid. <a href="http://www.cdc.gov/ncbddd/folicacid/cereals.html" >Check out this list of cereals</a> for some examples.</p> <p>Folic acid is also in fortified foods like enriched breads, pastas, and other grains. Check the label.</p><p><strong>Make it easy to remember.</strong><br />If you take a vitamin:</p><ul ><li>Take it at the same time every day. For example, take it when you brush your teeth in the morning or with your breakfast.</li><li>Leave the vitamin bottle someplace where you will notice it every day, like on the kitchen or bathroom counter.</li></ul><p><strong><em>What about cost?</em></strong><br />Folic acid supplements (pills) are covered under the <a href="http://www.healthcare.gov/law/features/rights/preventive-care/index.html" >Affordable Care Act</a>, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get folic acid supplements at no cost to you.</p><p>Talk to your insurance company to find out what this means for you. <a href="http://www.healthcare.gov/news/factsheets/2010/07/preventive-services-list.html" >For&nbsp;information about other services covered by the Affordable Care Act, visit&nbsp;HealthCare.gov</a>.</p><p><strong><a href="http://healthfinder.gov/HealthTopics/ViewTopic.aspx?topicId=21">Eat healthy</a>.</strong><br />A healthy diet includes foods with folate (a different type of folic acid). In addition to eating cereal that has 100% DV of folic acid or taking a vitamin, it&rsquo;s important for women to eat foods with folate, such as:</p><ul><li>Spinach and other greens</li><li>Oranges and orange juice</li><li>Beans and peas</li></ul><p><a href="http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h2" >Check out this list of foods with folate</a>.</p>

<ul><li><a href="http://www.cdc.gov/ncbddd/folicacid/documents/FactsAboutFolicAcid_English.pdf">Check out this fact sheet on folic acid [PDF&nbsp;-&nbsp;612 KB]</a>.</li><li>Tell a friend how important it is to take folic acid, especially if she might get pregnant some day.</li><li><a href="http://www.healthfinder.gov/ecards/DisplayCard.aspx?CardID=6">Send an e-card to encourage a loved one to eat&nbsp;healthy</a>.</li></ul>

<script type='text/javascript'>var healthfinder_search_api_domain='http://healthfinder.gov'; var healthfinder_search_api_key='demo_analytic_key'; var healthfinder_search_api_q = ''; var healthfinder_search_api_lang = 'en'; var healthfinder_search_api_type = ''; var healthfinder_search_api_topics = '19,'; var healthfinder_search_api_tools = '29,48,'; var healthfinder_search_api_categories = '22'; var healthfinder_search_api_return_type = 'xml'; </script><script type='text/javascript' src='http://healthfinder.gov/Scripts/hf_search_api_analytics.js'></script> http://healthfinder.gov/prevention/glmedia/bw_hf_logo.gif http://healthfinder.gov 29 Obesity, Physical Activity, Nutrition and Physical Activity, Physical Activity Pregnancy, Women 3/29/2013 4:52:42 PM http://www.healthfinder.gov/HealthTopics/glmedia/tools_icons/stayactiveduringpregnancyquicktips.jpg http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/stay-active-during-pregnancy-quick-tips http://healthfinder.gov/HealthTopics/Category/pregnancy/doctor-and-midwife-visits/have-a-healthy-pregnancy topic http://healthfinder.gov/HealthTopics/Category/pregnancy/getting-ready-for-your-baby/breastfeed-your-baby topic http://healthfinder.gov/HealthTopics/Category/pregnancy/doctor-and-midwife-visits/talk-with-your-doctor-about-newborn-screening topic http://www.win.niddk.nih.gov/publications/two.htm#physicalactive http://www.womenshealth.gov/pregnancy/you-are-pregnant/staying-healthy-safe.cfm#b <p>Physical activity is important for everyone, including pregnant women. Regular physical activity during pregnancy can help you have a more comfortable pregnancy. It may also help reduce the risk of complications during pregnancy.</p><p>If you weren&rsquo;t active before your pregnancy, it&rsquo;s not too late to start.</p><h2>Before you begin...</h2><p>Talk to your doctor about getting active during your pregnancy. As long as there isn&rsquo;t a medical reason for you to avoid physical activity during your pregnancy, you can begin or continue to do moderate physical activity.</p><h2>Aim for 2 hours and 30 minutes a week of moderate aerobic activities.</h2><ul><li>If you weren&rsquo;t exercising before, start slowly. Spread your activity out over the week.</li><li>Choose activities that make your heart beat faster, like walking fast, dancing, swimming, or raking leaves. You should still be able to talk during these activities.</li><li>Be sure to drink extra water before, while, and after you exercise.</li><li>Take a break if you get short of breath or feel uncomfortable.</li></ul><h2>Follow these tips when you do strengthening exercises.</h2><ul><li>Don&rsquo;t strain to lift heavy weights. Instead, do more repetitions (lifts) with lighter weights. You can also use cans of food as weights.</li><li>Make sure you aren&rsquo;t holding your breath while you exercise. Breathe out as you lift something, and breathe in as you relax.</li><li>Avoid exercises that could strain your lower back.</li></ul><h2>Avoid high-risk activities.</h2><ul><li>Avoid exercising while lying on your back after the first trimester (12 weeks).</li><li>Stay away from activities that increase your risk of falling, like downhill skiing or horseback riding.</li><li>Avoid playing sports where you could get hit in the stomach, like basketball or soccer.</li></ul><p>For more information about being active during pregnancy, visit:</p><ul><li><a href="http://www.win.niddk.nih.gov/publications/two.htm#physicalactive" >http://www.win.niddk.nih.gov/publications/two.htm#physicalactive</a></li><li><a href="http://www.womenshealth.gov/pregnancy/you-are-pregnant/staying-healthy-safe.cfm" >http://www.womenshealth.gov/pregnancy/you-are-pregnant/staying-healthy-safe.cfm</a></li></ul> <script type='text/javascript'>var healthfinder_search_api_domain='http://healthfinder.gov'; var healthfinder_search_api_key='demo_analytic_key'; var healthfinder_search_api_q = ''; var healthfinder_search_api_lang = 'en'; var healthfinder_search_api_type = ''; var healthfinder_search_api_topics = '19,'; var healthfinder_search_api_tools = '29,48,'; var healthfinder_search_api_categories = '22'; var healthfinder_search_api_return_type = 'xml'; </script><script type='text/javascript' src='http://healthfinder.gov/Scripts/hf_search_api_analytics.js'></script> http://healthfinder.gov/prevention/glmedia/bw_hf_logo.gif http://healthfinder.gov 48 Nutrition and Physical Activity Pregnancy, Women 3/29/2013 4:43:10 PM http://www.healthfinder.gov/HealthTopics/glmedia/tools_icons/eathealthyduringpregnancyquicktips.jpg http://healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/nutrition/get-enough-folic-acid topic http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/eat-healthy topic http://healthfinder.gov/HealthTopics/Category/pregnancy/doctor-and-midwife-visits/have-a-healthy-pregnancy topic http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional-needs.html http://www.womenshealth.gov/pregnancy/you-are-pregnant/staying-healthy-safe.cfm#a <p>Making smart food choices can help you have a healthy pregnancy and a healthy&nbsp;baby.</p><h2>Don&rsquo;t forget breakfast.</h2><ul><li>Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like iron or calcium.</li><li>If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning.</li></ul><h2>Eat foods with fiber.</h2><ul><li>Vegetables and fruits, like green peas, spinach, pears, and bananas</li><li>Whole grains, like brown rice and oatmeal</li><li>Beans, like black beans and kidney beans</li></ul><h2>Choose healthy snacks.</h2><ul><li>Low-fat or fat-free yogurt with fruit</li><li>Whole-grain crackers with fat-free or low-fat cheese</li></ul><h2>Take a prenatal vitamin with iron and folic acid every day.</h2><p>Iron keeps your blood healthy. Folic acid helps prevent some birth defects. Talk with your doctor or nurse about a&nbsp;prenatal vitamin that&rsquo;s right for you.</p><h2>Eat 8 to 12 ounces of seafood each week.</h2><ul><li>A 3-ounce serving is about the size of a deck of cards.</li><li>Eat a variety of seafood 2 to 3 times a week.</li><li>Avoid fish and shellfish with high levels of mercury. Don&rsquo;t eat shark, swordfish, king mackerel, or tilefish.</li><li>Canned light tuna has less mercury than albacore (white) tuna. If you choose albacore, limit the amount you eat to 6 ounces a week.</li><li>Common fish that are low in mercury include salmon, sardines, and shrimp.</li></ul><h2>Stay away from soft cheeses and lunch meats.</h2><p>Some foods may have bacteria in them that can hurt your baby. Don&rsquo;t eat:</p><ul><li>Soft cheeses like feta, Brie, and goat cheese</li><li>Uncooked or undercooked meats or fish (like sushi)</li><li>Lunch meats and hot dogs unless they are heated until steaming hot</li></ul><h2>Limit caffeine and avoid alcohol.</h2><ul><li>Drink decaffeinated coffee or tea.</li><li>Drink water or seltzer instead of soda.</li><li>Don&rsquo;t drink alcohol.</li></ul> <script type='text/javascript'>var healthfinder_search_api_domain='http://healthfinder.gov'; var healthfinder_search_api_key='demo_analytic_key'; var healthfinder_search_api_q = ''; var healthfinder_search_api_lang = 'en'; var healthfinder_search_api_type = ''; var healthfinder_search_api_topics = '19,'; var healthfinder_search_api_tools = '29,48,'; var healthfinder_search_api_categories = '22'; var healthfinder_search_api_return_type = 'xml'; </script><script type='text/javascript' src='http://healthfinder.gov/Scripts/hf_search_api_analytics.js'></script> http://healthfinder.gov/prevention/glmedia/bw_hf_logo.gif http://healthfinder.gov <script type='text/javascript'>var healthfinder_search_api_domain='http://healthfinder.gov'; var healthfinder_search_api_key='demo_analytic_key'; var healthfinder_search_api_q = ''; var healthfinder_search_api_lang = 'en'; var healthfinder_search_api_type = ''; var healthfinder_search_api_topics = '19,'; var healthfinder_search_api_tools = '29,48,'; var healthfinder_search_api_categories = '22'; var healthfinder_search_api_return_type = 'xml'; </script><script type='text/javascript' src='http://healthfinder.gov/Scripts/hf_search_api_analytics.js'></script>