Maintaining a healthy diet during pregnancy is important
A diet lacking key nutrients can negatively affect baby’s development
Emphasize: fruits, vegetables, lean protein, whole grains and dairy products
Recommendations to fill half your plates with fruit and vegetables, a quarter with whole grains and a quarter with lean protein and have one dairy product at every meal
Vitamins
Calcium
Used to build a baby’s bones and teeth.
Iron
Pregnant women need 27 milligrams of iron each day.
To increase the absorption of iron, include a good source of vitamin C
Protein
More protein is needed during pregnancy. (see lean protein)
Foods
Fruits and vegetables
Get between five and ten tennis ball-size servings of produce every day
These colorful foods are low in calories and filled with fiber, vitamins and minerals
This helps for the fetus’ optimal growth and healthy weight during pregnancy
Lean protein
Eat protein at every meal to support your baby’s growth
Meat, poultry, fish, dried beans and peas, eggs, nuts
Whole grains
An important source of energy in the diet
Also provide fiber, iron and B-vitamins.
At least half of your carbohydrate choices should come from whole grams
Oatmeal, whole-wheat pasta, breads or brown rice
Dairy
Have 3 or 4 servings of dairy foods to help develop your unborn’ s bones
