Recommended daily servings include:
6-11 servings of breads and grains,
two to four servings of fruit,
four or more servings of vegetables,
four servings of dairy products,
three servings of protein sources (meat, poultry, fish, eggs or nuts).
Eat and drink at least four servings of calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifid a.
Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.
- Vegetables, Salad, carrot, celery, cucumber, spinach, water squash, turnip greens, beet greens, apricots, spinach, beet greens, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens.
- Low-fat yoghurt. (plain, low-fat yogurt has more calcium than milk, is high in protein.)
- Drinks, Milky drinks or unsweetened fruit juices, prune juice,
- Fresh fruit, apricots, dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums, cantaloupe, oranges, grapefruits, strawberries, honeydew, papaya, and watermelon.
- Dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums
- Baked potato and beans, sweet potatoes, black beans, white beans, chickpeas, pinto beans, lentils, black-eyed peas, and kidney, lima beans, garbanzo, or soy beans. (Have protein and fiber. Nutrients such as iron, folate, calcium, and zinc.)
- All berries, raspberries, blackberries. (Berries are packed with vitamin C, potassium, folate, and fiber.)
- Eggs. (Source of protein that provides amino acids, contains more than a dozen vitamins and minerals, including choline.)
- Whole-grains, hummus, breads, cereals, oatmeal, whole-wheat pasta, brown rice, soft pretzel, (whole-grain is fortified with folic acid and iron.)
- Sandwiches or pitta bread filled with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad.
- Salmon. (Omega-3 fatty acids are good for your baby's brain and eyes. Salmon provides protein and B vitamins. Relatively low in mercury compared to other fish. You can safely eat up to 12 ounces of low-mercury fish, such as salmon, per week.)
- Meat and Seafood, Lean beef, chicken, salmon, lamb, pork, sardines, shrimp, turkey, and veal.
- Nuts, Seeds. Pumpkins seeds, peanuts, pine nuts, or squash seeds.
- When selecting eggs, consider buying the pasteurized.
- No Unpasteurized foods!!!!
- Avoid soft cheeses such as feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause Listeria infection. There’s no need to avoid hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt.
- Decrease the total amount of fat you eat to 30% or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
- Limit cholesterol intake to 300 mg or less per day.
How often to eat:
Even if you're not hungry, chances are baby is, so try to eat regularly.
Aim for three meals and two to three healthy snacks in between.
And if morning (or all-day) sickness, food aversions, heartburn, or indigestion make eating a chore, eat less, more often.
You may find that eating five or six small meals is easier on your body.