Pregnancy Nutrition: Food Groups
It is helpful to pay attention to recommended daily servings from each food group. Most foods come with a nutrition label attached. This nutrition label will help you to know what amount constitutes one serving.
Protein
Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.
Examples of daily sources of protein:
2-3 servings of meat (1 serving = approximately 3 ounces/size of a deck of cards)
• fully cooked fish or seafood
• liver
• chicken
• lean beef
• lamb
• pork
• nuts (1 serving = approximately ⅓ cup)
• tofu (1 serving = approximately ½ cup)
2-3 servings of legumes (1 serving = approximately ½ cup)
• split peas
• red and white kidney beans
• black beans
• navy beans
• black-eyed peas
• chick peas (garbanzo beans)
Calcium
The daily requirement of calcium is around 1000 milligrams during pregnancy. Calcium helps your body regulate fluids, and it helps build your baby’s bones and tooth buds.
Examples of daily sources of calcium:
3-4 servings of dairy
• milk (1 serving = 1 cup)
• eggs (1 serving = 1 large egg)
• yogurt (1 serving = 1 cup)
• pasteurized cheese (1 serving = approximately 1.5 ounces or 4 playing dice
stacked together)
• tofu (1 serving = ½ cup)
• white beans (1 serving = approximately ½ cup)
• almonds (1 serving = approximately ⅓ cup)
• salmon (1 serving = approximately 3 ounces)
• turnip greens (1 serving = approximately 1 cup)
• cabbage (1 serving = approximately 1 cup)
Iron
In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.
Examples of daily sources of iron:
2-3 servings of green leafy vegetables (1 serving = approximately 1 cup)
• collard
• turnip
• spinach
• lettuce
• cabbage
3 servings of whole grains (1 serving = approximately ½ cup or one slice)
• bread
• cornmeal
• cereal
• oatmeal
2-3 servings of lean protein (1 serving = approximately 3 ounces/size of a deck of cards)
• beef
• seafood
• poultry
Folate/Folic Acid
Folic acid plays a key role in reducing the risk of neural tube defects, including spina bifida. Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily.
Examples of daily sources of folate:
2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)
• collard
• turnip
• spinach
• lettuce
• cabbage
2-3 servings of fruit (1 serving = approximately ½ cup)
• orange
• strawberry
• lemon
• mango
• tomato
• grapefruit
• kiwi
• melon
3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)
• bread
• cornmeal
• cereal
• oatmeal
2 servings of legumes (1 serving = approximately ½ cup)
• split peas
• red and white kidney beans
• black beans
• navy beans
• black-eyed peas
• chick peas (garbanzo beans)
Vitamin C
Fruits and vegetables rich in Vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.
Examples of daily sources of Vitamin C:
3 servings of fruit or vegetables (1 serving = approximately ½ cup)
• orange
• strawberry
• lemon
• mango
• tomato
• grapefruit
• kiwi
• melon
• potato
• peppers
Other Nutritional Concerns
During pregnancy, some foods can cause harm to a developing baby. Be sure that all meats are thoroughly cooked to avoid exposure to toxoplasmosis, salmonella, and other harmful bacteria. Eliminate tobacco smoke, drug use, and alcohol consumption from your diet. Reduce or eliminate caffeinated beverages (soda, coffee) from your daily intake, and maintain a reasonable exercise program throughout your pregnancy. Walking andswimming are considered healthy activities during pregnancy, but always consult with your health care provider before starting a new exercise program.
