Choosing the right foods during pregnancy nourishes both you and your baby while your body is adapting to
altered nutritional demands. This important time of development requires you to "eat right"... pregnancy is
not a time to diet! While you want to watch your weight, don't obsess over every pound. Average weight gain is
25-35 pounds. Don't restrict nutritious foods that provide important vitamins and minerals. Use the handy chart
below to help you upgrade your meals and snacks to keep you – and your growing baby – healthy throughout
your pregnancy. Also, be sure you are taking a prenatal vitamin with at least 400 mg of folic acid every day.
PROTEIN
3 Servings per day
Meat, fish, poultry, eggs, nuts, and dried beans
- Supplies protein, niacin, thiamine (B-1) and iron
- Helps build new body tissue, prevents anemia
- Meat, fish, poultry, eggs, and cheese are sources of complete protein
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- 1/2 cup cottage cheese
- 1 cup cooked dried beans
- 4 tablespoons peanut butter
- 6 ounces tofu
- 2 eggs
- 2 ounces of cooked meat, poultry, or fish
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- Use peanut butter or other nut butters on toast instead of butter
- Swirl peanut butter through yogurt or ice cream
- Spread peanut butter or other nut butters on apples, celery, and carrots
- Snack on nuts and seeds
- Add chopped eggs to tuna or ham salad
- Add extra kidney or garbanzo beans to chili
- Mix beans in with ground beef or turkey
- Add mashed tofu to pasta dishes
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CALCIUM
4 Servings per day
Milk and milk products
- Supplies calcium, protein, vitaminsA, D and riboflavin (B-2)
- Builds bones and teeth
- Protein builds body tissue
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- 1 cup whole, 2%, 1%, or skim milk
- 1-1/2 ounces cheese
- 2 cups cottage cheese
- 1-3/4 cups ice cream
- 1 cup yogurt, custard,cocoa, or pudding made with milk
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- Add cheese to sandwiches or eggs
- Put cheese on vegetables
- Mix yogurt with fruit juice and freeze for bars
- Blend yogurt and fruit
- Use non-fat yogurt in place of sour cream
- Use milk instead of water in recipes
- Add 5 tablespoons of powdered milk to 8 ounces liquid milk when making mashed potatoes, hot cereal, soup, etc.
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FRUITS
2-4 Servings per day
VEGETABLES
3-5 Servings per day
- Supplies vitamins A and C, folic acid, and many other vitamins and minerals
- Promotes healthy skin, teeth, bones and eyes
- Provides fiber to avoid constipation
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- 1/2 cup cooked, chopped raw, or canned vegetables/fruits
- 3/4 cup juice
- 1 cup raw leafy vegetables
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- Add pineapple to pizza or stir-fry
- Add fruit to cottage cheese, cereal, or smoothies
- Freeze fruit for juice pops/bars
- Add vegetables to many recipes
- Make non-fat dips for raw veggies
- Snack on dried fruits and raw vegetables
- Make fruit-based desserts
Vitamin C-rich foods: Oranges, berries, grapefruit, melons,
tomatoes, asparagus, broccoli, brussels sprouts, cabbage,
greens, potatoes
Vitamin A-rich foods: Broccoli, carrots, greens, sweet
potatoes, winter squash, cantaloupe, peaches, apricots
Folic acid-rich foods: Dark greens, broccoli, asparagus,
orange juice, sunflower seeds, kidney beans
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HEALTHY CARBS
6-11 Servings per day
Bread, cereal, pasta, and rice
- Supplies complex carbohydrates, thiamine (B-1), iron, and niacin (B-3)
- Provides energy and protein
- Provides fiber and select whole grains
- Promotes healthy skin, nervous system
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- 1 slice bread, roll, muffin or waffle
- 3/4 cup dry cereal
- 1/2 English muffin, bagel, hamburger bun
- 1/2 cup cooked cereal, rice, pasta, grits
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- Include whole-grain rice or pasta as a side dish
- Add rice or pasta to soups and casseroles
- Add bran, wheat germ, or ground flaxseed to cereals, casseroles, and smoothies
- Add a muffin or bagel to meals
- Choose whole-grain breads over white breads
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