Nutrition During Pregnancy
A guide to what you should be eating while you are pregnant
Good nutrition is the key to a healthy and successful pregnancy, for both mom and baby. Also, eating well during pregnancy sets the stage for healthy habits that the whole family can follow as children grow.
Daily Food Choices
Eating foods from the groups listed here will provide most expectant moms everything they need each day. The basic principles are:
- Include a variety of nutrient-rich foods;
- Stay balanced with the various groups;
- Eat moderate amounts;
- Take pleasure in eating.
Protein Foods (3-4 servings)
Protein is important for the development of the baby's body tissues and organs. Protein foods also include necessary vitamins and minerals such as B vitamins, iron, and zinc.
A serving is 2 ounces, unless otherwise indicated.
- Beef, lamb, pork, veal
- Chicken, turkey
- Fish, seafood
- Eggs (2), egg substitute (1/2 cup)
- Cooked dried beans, peas, lentils (1 cup)
- Nuts (1/2 cup), seeds (1/4 cup)
- Peanut butter (2 tbs.)
- Tofu (4 oz. or ½ cup)
Grains (4 or more servings)
Grains provide carbohydrates for energy, B vitamins, and minerals such as zinc and magnesium. Whole grain products also contain fiber.
- Bagel, bun, English muffin (1/2)
- Bread (1 slice)
- Cereal (1/2 cup cooked, ¾ cup ready-to-eat)
- Crackers (4-5)
- Oats, bulgur wheat, couscous, barley (1/2 cup cooked)
- Muffin, roll, biscuit, dumpling (1 small)
- Pancake (1 medium)
- Pasta, rice (1/2 cup cooked)
- Pita (1/2)
- Tortilla (1)
- Waffle (1)
- Wheat germ (1/4 cup)
Calcium Rich Foods (4 servings)
These foods contain many vitamins and minerals. Calcium and vitamin D are necessary for the baby's bones to develop properly.
Milk products:
- Buttermilk (1 cup)
- Cheese (1½ oz.)
- Cottage cheese (1 cup)
- Evaporated milk (1/2 cup)
- Ice cream, frozen yogurt, ice milk (1½ cups)
- Milk (1 cup)
- Milkshake (1 cup)
- Nonfat dry milk powder (1/3 cup)
- Parmesan cheese (4 tbs.)
- Pudding or custard (1 cup)
- Ricotta cheese (1/2 cup)
- Yogurt (1 cup)
Other sources of calcium:
- Almonds
- Calcium fortified tofu
- Calcium fortified soymilk and fruit juice
- Dark green leafy vegetables
- Salmon and sardines with bones
- Sesame seeds
Vitamin C Rich Foods (1 or more servings)
Vitamin C promotes healing and iron absorption. These foods also contain fiber to prevent constipation.
Fruits:
- Cantaloupe, papaya (1/.3)
- Grapefruit (1/2)
- Guava, kiwi fruit, mango, orange, tangerine (1)
- Strawberries (1 cup)
- Orange juice, grapefruit juice, enriched juice (3/4 cup)
Vegetables: (amounts are for cooked vegetables)
- Broccoli, cauliflower, kale (1 cup)
- Brussels sprouts (6)
- Cabbage (1 ½ cup)
- Peppers—green, red, or chili (3/4 cup)
- Tomato (2)
- Sweet potato (1 cup)
Dark Green Vegetables (1 or more servings)
These foods are important sources of folic acid, important for the baby's growth and development.
A serving is ½ cup cooked, unless noted.
- Asparagus
- Broccoli
- Brussels sprouts
- Green peas
- Spinach
- Turnip or collard greens
- Dark, leafy lettuce (1 ½ cups)
Other Fruits and Vegatables (2 or more servings)
- Fruits and vegetables provide vitamin A, vitamin E, other nutrients, and fiber. Choose a variety of foods from this group.
- A serving of fruit is one medium piece, ½ cup cooked or canned, ¼ cup dried, or ½ cup pure fruit juice.
- A serving of vegetables is one medium piece, ½ cup cooked, 1 cup raw, ½ cup tomato sauce or juice.
Fats (3 or more servings)
Fats are an important source of vitamin E.
- Avocado (1/8)
- Cream cheese (1 tbsp.)
- Gravy (1/4 cup)
- Half and half (2 tbsp.)
- Margarine, mayonnaise, butter (1 tsp.)
- Olives (5)
- Oil (1 tsp.)
- Salad dressing (1 tbsp.)
- Sour cream (1 tbsp.)
Fluids (8 or more servings)
A serving is one cup.
- Water
- Soup
It is important to choose often from the foods listed above because they are rich in nutrients. It is also important that eating provide enjoyment. Pregnant moms shouldn't feel like they have to completely avoid other foods such as sweets and snack foods. Because certain foods and beverages have little nutritional value, they should be included in moderate amounts. Pay attention to portion sizes and frequency of intake. Alcoholic beverages, however, are not recommended during pregnancy.
Pregnancy presents a special opportunity for women to improve their eating habits. Many expectant and new mothers find it helpful to consult with a nutrition specialist for individualized help on making these dietary changes for themselves and their families.