Nutrition Science and Everyday Application - beta v 0.1

NUTRITION IN PREGNANCY AND LACTATION 577
Figure 11.3. Advice from the EPA and FDA about choosing safe fish to consume during pregnancy
and breastfeeding.
Consider the following recommendations for healthy eating during pregnancy, as
summarized in the My Pregnancy Plate graphic:
• Choose large portions of a variety of non-starchy vegetables such as leafy greens,
broccoli, carrots, bell peppers, tomatoes, mushrooms, and cabbage.
• Choose a variety of whole fruits, limiting juice and dried fruit.
• Aim for 2 to 3 servings of nonfat or 1 percent milk or yogurt (unsweetened or
slightly sweetened).
• Choose protein sources like poultry, beans, nuts, eggs, tofu, and cheese. Aim for 8
to 12 ounces of low-mercury seafood each week.
• Choose fiber-rich sources of carbohydrates, including whole grains, legumes, and
starchy vegetables such as sweet potatoes and squash.
• Drink mainly water, decaf coffee, or tea. (Caffeine is discussed below).