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Food Groups | Serving Size Examples | Pregnant / Breastfeeding Over 18* | Non-Pregnant Under 18 | Non-Pregnant Over 18 |
---|---|---|---|---|
Based on 2000 calorie diet | ||||
Grains Make at least half the grains whole grain or fortified with iron and B-vitamins. (whole grain, whole wheat flour, whole oats, whole corn should be listed first in the ingredient list.) |
1 oz serving 1 slice bread 6” tortilla 1 small biscuit 1 small muffin 1 hot dog 1 hamburger bun ½ cup cold cereal ½ cup cooked cereal ½ cup cooked pasta ½ cup rice 3 cups popcorn 4-6 crackers |
5-7 oz. |
6 oz. |
6 oz. |
Vegetables Vegetables provide good sources of vitamin A. These foods will help with eyesight and keep skin and hair healthy. Vary the types of vegetables throughout the week. |
½ cup serving Raw leafy vegetables (1 cup = ½ serving) 6 baby carrots ½ cup cooked ½ cup canned ½ cup raw ½ cup 100% vegetable juice |
3 or more cups |
2 ½ cups |
2 ½ cups |
Fruits Fruits provide a good source of vitamin C every day. Focus on whole fruits more often than juice. |
½ cup serving ½ small apple ½ large banana ½ cup 100% fruit juice ½ cup of chopped, cooked, or canned fruit (ie. applesauce, fruit salad, etc.) ¼ cup dried fruit |
2 – 3 cups |
2 cups |
2 cups |
Protein These foods are a good source of protein and iron. Protein helps build and repair body tissues like skin, bone, hair, blood, and muscle. |
Cooked meat, fish, or poultry
Cooked dried/canned beans, peas, lentils 1 egg = 1 oz 1 Tbsp peanut butter = 1 oz. |
5-7 oz. |
5 ½ oz. |
5 ½ oz. |
Dairy Dairy foods keep bones and teeth strong. Choose low-fat or fat-free milk for yourself. |
Milk, yogurt (choose low-fat or fat-free dairy)
½ cup cottage cheese = ¼ cup milk 1½ oz. cheese (size of 6 dice) = 1 cup of milk |
3 cups |
3 cups |
3 cups |
Oils Oils are liquid at room temperature. They provide healthy fats and vitamin E. |
Olive oil, canola oil, other vegetable oils.
Soft vegetable oil spreads. Salad dressing, mayonnaise without trans fats. Healthy fats can also be found in nuts, olives, fish and avocados. |
27 grams |
27 grams |
27 grams |
Other Calories |
Butter, margarine, sugar, candy, jam, syrup, soft drinks, cake, cookies, pie, chips, etc. | These foods provide calories, with few nutrients. These should be limited and used only on occasion. | ||
Water/Other Liquids |
Water, 100% juice (no more than 8 oz/day), milk, soup | 12 cups | 8-10 cups** |
Source: Nutrition Care Manual, DGA
*Pregnant or breastfeeding under the age of 18 should consult with their WIC Dietitian.
**Water needs can be calculated by taking the person’s weight divided by 2 to get the ounces of water per day they should consume. Divide that by 8 to get the ounces into cups. Ex: 150 pounds = 75 ounces. 75 / 8 oz = 9 ⅓ cups.
Healthy pregnant women only need 300 extra calories per day. Choosing just one of these 300 calorie snacks each day, in addition to your regular, balanced diet, will meet your extra calorie needs.
Eating fish when you become pregnant has health benefits. Fish and other protein-rich foods have nutrients that can help your child’s growth and development. As part of a healthy eating pattern, eating fish may also offer heart health benefits and lower the risk of obesity.
Fish are part of a healthy eating pattern and provide:
Women who are pregnant should consume 8-12 ounces of a variety of seafood per week, from choices that are lower in mercury. For an adult, 4 ounces is about the size of the palm of your hand.
Many types of fish are both nutritious and lower in mercury. Use this guide to determine the best choices of fish to consume and those to avoid.
Your baby needs folic acid before you even know you’re pregnant. Folic acid helps baby’s brain and spinal cord form properly. Folic acid may also help fight heart disease, colon and cervical cancers. Continue to take a daily multivitamin after your pregnancy, too!
It is a good idea to limit or avoid caffeine from coffee, tea, or soft drinks when pregnant or breastfeeding. The March of Dimes recommends that pregnant women consume no more than 200 mg of caffeine per day. Some studies have shown an increased risk for miscarriage at amounts greater than 200 mg per day.
Please consult your doctor about caffeine intake during your pregnancy. See section on Caffeine for more information.
This post was last updated on April 7th, 2021 at 10:20 AM
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