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Healthy Diet During Pregnancy

Food Group and Recommended Serving Sizes

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

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

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

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

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

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

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

Provide Vitamin A and essential fatty acids

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

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