You don’t have to give up all the foods you love when you’re pregnant. You just need to eat smart and make sure that most of your choices are healthy ones. You only need 300 extra calories per day to support your baby’s growth and development.
What You Can Do
Follow the serving recommendations. And watch your portions – you may be eating more than you think! Avoid too much sugar and fat in your diet.
Your Healthy Diet
In January 2005, the federal government issued new dietary guidelines for Americans. The guidelines are for people who are not pregnant and who eat about 2,000 calories per day. New recommendations for pregnant women haven’t come out yet.
Check with you health care provider to see if you need to make any changes to the guidelines below during pregnancy.
Fruit: 2-4 servings per day. Sample of 1 serving:
1. Half cup fresh, frozen or canned fruit
2. One medium whole fruit (orange, apple, banana)
3. One cup fruit juice (avoid unpasteurized juices)
Vegetables: 3-5 servings per day. Sample of 1 serving:
1. Half cup raw or cooked vegetables
2. One small baked potato
3. One cup vegetable juice (avoid unpasteurized juices)
Grains: 6-11 servings per day. Sample of 1 serving:
1. One slice bread
2. One cup dry cereal
3. One cup cooked rice, pasta or cereal
Proteins: 3-4 servings per day. Sample of 1 serving:
1. Two ounces meat, poultry or fish (Not must for Vegetarian)
2. Two tablespoons peanut butter
3. Half cup beans
Milk Products: 3-4 servings per day. Sample of 1 serving:
1. One cup milk
2. One cup yogurt (Curd)
3. Two 1-inch cubes cheese
Important Notes:
(1).Some fish are unhealthy to eat during pregnancy. Avoid swordfish, shark, king mackerel and tile fish. These fish can contain potentially risky levels of mercury. Mercury can be transferred to the growing fetus and cause serious health problems.
(2). Avoid soft cheeses such as Brie, feta, Camembert, Roquefort and Mexican-style, unless they are labeled as made with pasteurized milk.