Pregnancy Food Guide
Introduction
What you choose to eat when you’re pregnant may influence
you and your baby’s health now and for years to come.
Pregnancy is a good time to review your nutrition.
Weight Gain
- Steady, gradual weight gain achieved through balanced and healthy nutrition is best for you and your baby.
- Pregnancy is not a time to lose weight.
- Consult with a health care provider right away if you have nausea, vomiting, lose your appetite or lose weight.
BREAKFAST
- Whole grain cereal with berries, low fat milk.
- Low fat yogurt and granola, orange juice.
- Hard cooked egg, 2 slices whole grain toast, cut oranges, tomato juice.
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SNACKS
- Pudding with nuts.
- Low fat yogurt with fruit.
- Hummus with carrots.
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LUNCH
- Turkey sandwich with lettuce, tomato on whole grain bread,
low fat yogurt, apple. - Taco with low fat cheese, greens, tomatoes and a side of beans, banana.
- 1 slice pizza, salad, watermelon.
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SNACKS
- Peanut butter on apples.
- Low fat cheese and crackers.
- Small handful of nuts and raisins.
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DINNER
- Chicken, rice and beans, carrots, green salad.
- Fish, broccoli, sweet potato, three bean salad.
- Tofu, bowl of vegetables, buckwheat noodles, cucumber and
tomato salad.
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or
SNACKS
- Hard cooked egg with carrot sticks.
- Whole grain cereal with low fat milk and berries.
- Low fat cheese and pear.
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Food Groups – Healthy Protein
- Good sources of protein are chicken, turkey, fish, low fat dairy products, eggs, beans, nuts, peanut butter, lean meat, tofu.
- Fish Eat about 12 ounces, 2 average meals, a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in merc u ry are shrimp, canned light tuna, salmon, pollock and catfish. If you are not able to eat fish or choose not to, try eating other sources of DHA including walnuts, wheat germ, canola oil, flaxseed oil and omega 3 enriched eggs or consider taking a supplement with DHA
Food Groups – Healthy Fats
- Pregnant and breastfeeding women need healthy fats for baby’s development.
- Eat healthy fats throughout the day such as fats found in olive and canola oil, fatty fish(salmon, herring and sardines), avocados, peanut butter, salad dressings, nuts and seeds.
- Avoid trans fat or foods with “hydrogenated or partially hydrogenated fat” (like many packaged and processed foods, fried foods and fast foods).
- Limit saturated fat (like butter, lard, whole milk dairy products, high fat meats such as sausage and bacon).
Food Groups – Healthy Carbohydrates
- Fruits and vegetables are healthy sources of carbohydrates. Eat them often and throughout the day. Try for five to nine servings a day. Eat dark and brightly colored fruits and vegetables because they are richer sources of vitamins and minerals. Choose whole fruit rather than juice whenever possible. Frozen and canned fruits and vegetables are acceptable. However, canned fruits in syrup are higher in sugar and canned vegetables are higher in salt.
- Eat whole grain products including whole wheat bread, oatmeal, brown rice, whole grain pasta, seeded rye, barley, quinoa, wheat berries, bulgur, millet and kasha. Limit instant grains and refined carbohydrates (like cookies, soda, instant rice and instant oatmeal).
Food Groups – Fluid
- Drink enough water to never feel thirsty and so urine is light in color.
- Choose pasteurized low fat milk and lightly flavored waters.
- Limit juices and other sweetened beverages, which are high in calories.
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