Your Online Pregnancy Help Make PregnancySurvey.com Your Home Page!
Search For:
Example: Pregnancy Morning Sickness
Home Page Pregnancy Calendar Questions and Answers Due Date Calculator Ovulation Calendar About Us Contact Us Site Map
You are here: Home -> Nutrition and Exercise -> A Healthy Eating Plan During Pregnancy Today: Thursday, December 14
Pregnancy Topics
Preparing for Pregnancy
Health and Medical Concerns
Pregnancy Tests
Medications and Treatments
Nutrition and Exercise
Cravings During Pregnancy
Artificial Sweeteners
A Healthy Eating Plan During Pregnancy
Drinking During Pregnancy
Eating Out
Drinking Coffee During Pregnancy
Vitamins and Minerals in Pregnancy
Exercise During Pregnancy
Pregnancy Weight Management
Some Weight Gain Each Week
Fatigue, Work and Pregnancy
More than One Baby!
Changes in Your Baby
Changes in You
Your Pregnancy Partner
Sexually Transmitted Diseases
Substance Use and Abuse
Single Mother-to-Be
Problems in Pregnancy
Labor and Delivery
After Your Baby's Birth
Your New Baby
Feeding Your Baby

A Healthy Eating Plan During Pregnancy

It's a good idea to eat a variety of foods throughout your pregnancy. Below is a list of daily servings from six food groups.
Dairy products—4 to 5 servings a day
Vegetables—at least 4 servings a day
Fruits—2 to 4 servings a day
Protein sources—3 to 4 servings a day
Carbohydrates (breads, cereal, pasta and rice)—6 to 11 servings a day
Fats/flavorings—3 to 5 servings a day

Dairy Products

Foods you might choose from this group, and their serving sizes, include:
3/4 cup (336g) cottage cheese
2 ounces (56g) of processed cheese (such as American cheese)
1-1/2 ounces (42g) natural cheese (such as Cheddar)
1 ounce (28g) hard cheese (such as Parmesan or Romano)
1 cup (240ml) pudding or custard
1 cup (240ml) milk
1 cup (240ml) yogurt
To keep the fat content low, choose skim milk, low-fat yogurt and low-fat cheese instead of whole milk and ice cream.

Vegetables

Foods you might choose from this group, and their serving sizes, include:
3/4 cup (180ml) vegetable juice
1/2 cup (120ml) broccoli, carrots or other vegetable, cooked or raw
1 medium baked potato
1 cup (240ml) raw, leafy vegetables (salad greens)
Eating a variety of vegetables gives you a good nutritional balance. Eat at least one vegetable a day that is high in folic acid, such as green leafy vegetables.

Fruit

Some foods you might choose from this group, and their serving sizes, include:
1/2 cup (120ml) canned or cooked fruit
3/4 cup (180ml) grapes
1/2 cup (120ml) fruit juice
1 medium banana, orange or apple
1/4 cup (60ml) dried fruit
Include one or two servings of a fruit rich in vitamin C, such as orange juice or orange slices. Fresh fruits are also a good source of fiber. Fiber is important during your pregnancy if you suffer from constipation. Orange juice is high in folic acid.

Protein

During pregnancy, you need protein for growth and development of the embryo/fetus and growth of your placenta, uterus and breasts. The recommended amount of protein in pregnancy is 6 to 7 ounces (168 to 196g) a day.
Foods you might choose from this group, and their serving sizes, include:
2 tablespoons (30ml) peanut butter
1/2 cup (120ml) cooked dried beans
2 to 3 ounces (56 to 84g) cooked meat
1 egg
Poultry, fish, lean cuts of red meat, dry beans, eggs, nuts and seeds are all good sources of protein.

Carbohydrate—Bread, Pasta, Cereal, Rice

There is no recommended dietary allowance (RDA) for carbohydrate intake during pregnancy. Most physicians believe carbohydrates should make up about 60% of the total number of calories in your diet. If you eat 2000 calories a day on average, you would consume about 1200 calories as carbohydrate calories.
Foods you might choose from this group, and their serving sizes, include:
1 large tortilla
1/2 cup (120ml) cooked pasta, cereal or rice
1 ounce (28g) ready-to-eat cereal ' 1/2 bagel
1 slice of bread
1 medium roll
Fat/Flavorings
Foods you might choose from this group, and their serving sizes, include:
1 tablespoon (15ml) sugar or honey
1 tablespoon (15ml) olive oil or other type of oil
7 pat butter or margarine
1 tablespoon (15ml) jelly or jam
7 tablespoon (15ml) prepared salad dressing
Everyone's diet has to include a little fat. Don't avoid all fats, but include them only in moderate amounts. Measure how much you use of each, and use them sparingly!
Inadequate fat intake is rarely a concern for most people; usually fat intake is excessive. There is no recommended daily amount for fat intake during pregnancy.
Nutrition and Exercise Articles:
Cravings During Pregnancy | Artificial Sweeteners | A Healthy Eating Plan During Pregnancy | Drinking During Pregnancy | Eating Out | Drinking Coffee During Pregnancy | Vitamins and Minerals in Pregnancy | Exercise During Pregnancy | Pregnancy Weight Management | Some Weight Gain Each Week
Pregnancy Calendar
Subscribe to Pregnancy Newsletter and receive new and popular pregnancy articles every week.
Your Email Address:
Pregnancy Calendar | Questions and Answers | Pregnancy Glossary | Suggest an Article | Link to Us | Contact Us | Site Map
Please note: All pregnancy articles on this website is for educational and information purposes only. For specific medical advice, diagnoses, and
treatment, you should consult your personal doctor.
Copyright © 2007, PregnancySurvey.com. All Rights Reserved | Privacy Statement
eXTReMe Tracker