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Daily Food
Guide During Pregnancy
The average weight gain during pregnancy is 25 to 45
pounds. You should not diet during pregnancy. It is best to follow the
guidelines below. Because you need extra calories and nutrients to help your
baby’s growth and development, you should have at least the number of
servings shown.
|
Food Group |
Examples |
Servings |
One Serving
Equals |
Additional
Information |
|
GRAINS |
Whole wheat bread, cereal, brown rice,
pasta |
6 to 11 |
One slice of bread, one cup cooked rice, one cup
cooked pasta |
|
|
FRUITS |
Apples,
oranges, pears, nectarines, bananas, etc. |
2 |
One whole raw fruit or
˝ cup cooked or chopped fruit |
Include a
juice or fruit rich in vitamin C (for example, orange juice) |
|
VEGETABLES |
Lettuce, carrots, tomato, avocado |
3 |
One cup of raw, leafy
vegetables |
Choose a variety, such
as dark-green leafy, yellow, starchy, and legumes (beans) |
|
PROTEIN |
Meat,
fish, and dried beans |
3 to 4 |
2 to 3 ounces lean
meat, poultry or fish, or one egg |
If you are vegetarian,
eat eggs, tofu, other soy products, dried beans and nuts |
|
MILK |
Low-fat
milk, yogurt, or cheese |
3 to 4 |
One cup of milk or
yogurt or two 1-inch cubes of cheese |
Choose low fat, skim
items if possible. You need 1,200 mg of calcium daily from diet or calcium
supplements. |
Drink 6 to 8 cups of fluids (mainly water, but some
juice is OK) daily.
No need to avoid but, do limit:
 |
The amount of fat to less than 30% of your daily calories |
|
High-fat foods (butter, sour cream, salad dressing) |
|
Sweets |
|
Caffeine-containing beverages – coffee, tea, and colas |
Avoid:
|
Raw or undercooked meat, poultry, seafood |
|
Shark, swordfish, king mackerel, tilefish, and fresh tuna (due to high mercury
content) |
|
Canned albacore (white) tuna |
|
Unpasteurized milk products and unpasteurized juices |
|
Soft cheese (Feta, queso blanco, queso fresco, Brie, Camembert) unless it is
labeled as “Made with pasteurized milk.” |
|
Refrigerated pate, meat spreads from a meat counter, or smoked seafood found
in the refrigerated section of the store. |
|
Salads made in the store (that is, chicken salad, egg salad, tuna salad, or
seafood salad) |
|
Herbal supplements |
|
Reheat hot dogs, deli meats until steaming hot (to prevent listeriosis) |
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