Healthy Diet During Pregnancy

Food Group and Recommended Serving Sizes

Dairy Foods  (4 servings)
Rich in Calcium, Protein, Vitamins & Minerals

Sources:
Milk, yogurt, cheese, salmon, dark leafy greens, cottage cheese

1 cup milk or yogurt
1/3  cup dry milk powder
1 ½ oz cheese
2 cups cottage cheese
½ cup canned salmon
2 cups dark leafy greens

Protein Foods (6 servings)
Rich in protein, iron and B vitamins

Sources:
Beef, pork, lamb, chicken, fish, eggs, cheese, cottage cheese,
Tofu, peanut butter, dried beans or peas, nuts, seeds   

1 oz meat, chicken or fish
¼ cup tuna, cottage cheese, tofu
1 egg or 1 oz cheese
2 tbs peanut butter
½ cup dried beans or peas
1/3 cup nuts or ¼ cup seeds

Vitamin A Rich Fruits and Vegetables (1 Serving)
Rich in Vitamin A and fiber

Sources:
Carrots, spinach, dark leafy greens, sweet potatoes, winter squash, chili peppers, red peppers, tomatoes, cantaloupe, mango, papaya, apricots, vegetable juice cocktail   

½ cup cooked vegetables
1 cup raw dark leafy greens
2 tbs chili peppers
½ cup red peppers
2 med tomatoes
6 oz vegetable juice cocktail
½ cup raw green onions
¼ cup dried or 3 raw apricots
½ medium papaya
¼ med cantaloupe or mango

Vitamin C Rich Fruits and Vegetables (1 Serving)
Rich in Vitamin C and fiber

Sources:
Oranges, grapefruit, tangerines, lemons, cantaloupe, kiwi fruit, strawberries, mango, papaya, broccoli, brussel sprouts, cabbage, cauliflower, chili peppers, red and green peppers, tomatoes   

6 oz citrus juice
1 orange or lemon
½ grapefruit
 2 med tangerines
¼ med cantaloupe or papaya
1 med kiwi fruit or mango
½ cup strawberries
½ cup broccoli, brussel sprouts, or cauliflower
1 cup raw or ½ cup cooked cabbage
2 tbs raw chili peppers
½ cup red or green peppers
2 med tomatoes

Other Fruits and Vegetables (3-7 Servings)
Rich in other Vitamins, Minerals and Fiber

Sources:
Apples, bananas, grapes, peaches, pears, pineapple, plums, watermelons, green beans, beets, corn, cucumbers, lettuce, peas, potatoes, radishes, zucchini

1 piece fresh fruit
½ cup canned or cooked
1 cup raw
¼ cup dried

Bread and Cereals (6-11 Servings)
Rich in B Vitamins, Iron and Fiber

Sources:
Breads, tortillas, crackers, hot and cold cereals, rice, noodles, macaroni   

1 slice bread
1 roll
1 tortilla
½ cup rice or pasta
¾ cup cold cereal
½ cup cooked cereal
1 oz cracker

Fats
Provide Vitamin A and essential fatty acids

Sources:
Butter, margarine, oils, bacon, salad dressings, olives, avocados   

As needed to meet calorie needs. Use in moderation. Fats occur normally in many foods such as meat, poultry and dairy products

Fluids
Drink at least 8 glasses of liquids each day. Avoid drinks high in sugar and caffeine. Don’t drink any alcoholic beverages

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