Nutritional Guidelines for Pregnant Woman

U.S. Department Of Agriculture Food Pyramid

Food Group Recommendations

Because not all foods in a food group are created equal, the U.S. Department of Agriculture makes the following recommendations for choosing foods within a food group.

Grains

• Make half your grains whole. Eat at least 3 oz of whole-grain cereals, breads, crackers, rice, or pasta every day;
• 1 oz is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta.

Vegetables

• Vary your veggies;
• Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens;
• Eat more orange veggies, like carrots and sweet potatoes;
• Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

Fruits

• Focus on fruits;
• Eat a variety of fruit;
• Choose fresh, frozen, canned, or dried fruit;
• Go easy on fruit juices.

Milk

• Consume calcium-rich foods;
• Go low-fat or fat-free when you choose milk, yogurt, and other milk products;
• If you don't or can't consume milk, choose lactose-free products or other calciums sources, such as fortified foods and beverages.

Meats and Beans

• Go lean with protein;
• Choose low-fat or lean meats and poultry;
• Bake it, broil it, or grill it.
• Vary your protein routine; choose more fish, beans, nuts, and seeds

For a 2,000 calorie diet, you need the amounts below from each food group:

Grains:                   Eat 6 oz every day
Veggies:                 Eat 2 1/2 cups every day
Fruits:                    Eat 2 cups every day
Milk:                      Get 3 cups every day; for kids ages 2 to 8 years, 2 cups
Meats and Leans:   Eat 5 1/2 oz every day

Find you balance between food and physical activity

• Be sure to stay within your daily calorie needs;
• Be physically active for at elast 30 minutes most days of the week;
• About 60 minutes a day of physical activity may be needed to prevent weight gain;
• For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required;
• Children and teenagers should be physically active for 60 minutes every day, or most days.

Know the limits on fats, sugars, and salt (sodium)

• Make the most of your fat sources from fish, nuts, and vegetable oils;
• Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these;
• Check the Nutritional Facts label to keep saturated fats, trans fats, and sodium low;
• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.