Instead, shoot for an average that's in the desired range over the course of a week or so.Īs your pregnancy progresses, you'll need to eat a little more because your nutrition needs change during the different stages of pregnancy.
Once you've created your daily food plan, don't try to hit exact numbers in each category. In other words, you could have a scoop of ice cream or put some sugar in your decaf iced tea, but these discretionary calories count toward your daily total (2,200 in this case). Note: An avocado is a fruit, but it's included in the oils category because most of its calories come from fat.ĭiscretionary calories: 266 a day This MyPlate sample plan budgets 266 "extra" calories that you use how you like, but you must include them in your daily calorie budget. In general, dairy products are a great source of calcium and protein.įats and oils: 6 teaspoons a day The best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds, and olives. (More than that may expose your baby to potentially harmful levels of mercury.)ĭairy : 3 cups a day In the MyPlate plan, 1 cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese. Choose lean meat and limit fish to 12 ounces per week. Meat and beans: 6 ounces a day This equals about two servings that are each about the size of a deck of cards. Sweet potatoes provide vitamin A, vitamin C, and fiber. Broccoli, for example, is packed with folate, calcium, and B vitamins. For maximum nutrition, vary the color of the vegetables you choose. But when it comes to fiber and vitamins, plain canned and frozen veggies are just as nutritious as fresh. Vegetables: 3 cups a day Fresh vegetables taste better than canned or frozen, and they're also a better choice if you want to limit sodium and avoid preservatives. Many packaged varieties are preserved in sugary liquid, so choose products without added sugar.īonus: The fiber in fruit helps prevent hemorrhoids and constipation, two common side effects of pregnancy. Whole grains contain the most fiber, vitamins, and nutrients.įruits : 2 cups a day Vary the color of the fruit you eat, and choose fresh over frozen or canned whenever possible.
Get at least half of your daily grains from whole grains (like whole wheat bread or brown rice). Grains : 7 ounces a day Generally, an ounce of grains equals one slice of bread, one small corn or flour tortilla, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta. (Of course, your plan may be very different.)
This sample plan is designed for a 32-year-old woman who is 5 feet 4 inches tall, weighed 130 pounds before she got pregnant, is in her second trimester, and gets less than 30 minutes of daily physical activity. Here's a quick look at the MyPlate food groups and what a customized plan might recommend.