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Nutrition and Pregnancy
Eating for a Healthy Baby
Good nutrition during pregnancy and breastfeeding is important for the growth and development
of your baby as well as for your own health. By making wise choices about what you eat during
pregnancy, you can improve your chance of having a healthy baby and healthy pregnancy.
What Counts As One Serving
Grains & Cereals Vegetable Fruit Dairy Protein Fluid
6-11 servings 3-5 servings 2-4 servings 4-6 servings 2-3 servings 8-10 cups
Make at least half Include dark green, Make most Choose low fat Choose lean meat
your choices whole orange and starchy choices fresh, or fat free most and poultry.
grain. vegetables. frozen or canned often. Include nuts, fish
without sugar.
and beans.
1 slice bread 1 cup raw, l medium l cup milk or 2-3 ounces l cup water,
leafy vegetables piece of fruit yogurt cooked lean mineral water,
meat, poultry diluted juice,
¾ cup cereal or fish lemonade
½ cup cooked ½ cup other ½ cup canned 1 ½ ounces 1 cup cooked,
cereal vegetables cooked fruit cheese dry beans
or chopped raw
½ cup cooked 1 cup chopped 1 ½ cup soup
rice or pasta raw fruit made with milk
6 crackers ½ baked potato ¼ cup dried fruit 2 eggs
1 tortilla 2 Tbsp. peanut butter
or 1/3 cup nuts = 1 oz. meat
15
Y O U R B A B Y ’ S B I R T H