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Daily Nutritional Guidelines

While you indeed are growing another person (0r two+), you are not truly "eating for two".  Rather, your body only needs 200-500 extra calories per day while pregnant.  That's about the equivalent of an apple and a glass of milk, if that helps put things into perspective.


It's all too easy to indulge in unhealthy food choices while pregnant.  Sometimes this is unavoidable in the early stages of pregnancy.  If you are experiencing severe nausea or morning sickness, then eat what you have to eat to keep something down.


Once that rough patch passes, you'll be able to focus on making better nutritional choices.  

4 Servings Dairy
  • Milk
  • Ice Cream
  • Yogurt
  • Soy Milk
  • Cheese
  • MilkShake
2 Eggs
  • Hard Boiled
  • Scrambled
  • Deviled
  • Omelettes
  • Poached
2 Proteins Totaling 80-100 grams
  • Beef
  • Lamb
  • Pork
  • Chicken
  • Fish
  • Tofu
  • Beans
  • Seeds
  • Yogurt
  • Hard-Boiled Eggs
  • Legumes
  • Shrimp
  • Bean Dip
  • Cottage Cheese
  • Granola
  • Roasted Nuts
  • Wheat Germ
  • Non-Fat Dry Milk
  • Cheese
  • MilkShakes (Yum!)
2 Servings Greens
  • Broccoli
  • Kale
  • Spinach
  • Beans
  • Lettuce
  • Peas
2 Servings Whole Grains
  • Oatmeal
  • Brown Rice
  • Wheat Bread
  • Bran Muffins
  • Popcorn
1-2 Fruits Daily
  •  Apples
  • Oranges
  • Grapes
  • Pears
  • Strawberries
  • Blueberries
  • Peaches
  • Raspberries
  • Bananas

Additional Guidelines

            • 3 Potatoes per Week
            • 5 Yellow/Orange Vegtables per Week
              • Carrots
              • Sweet Potatoes
              • Yams
              • Squash
              • Peppers
              • Corn
            • Salt to Taste
            • Drink to Thirst

Serving Sizes

Milk
  • 8ozs milk (1 cup)
  • 8ozs yogurt (1 cup)
  • 1 oz. hard/semi-soft cheese
  • 1/2 cup cottage cheese
2 eggs + 4 servings milk = 32 grams protein


Proteins
  • 3 ozs is a standard serving.  That's about the size of a deck of cards.
  • Most proteins have 25-30 grams of protein per serving.
  • Fish usually has 20 or so grams of protein per serving.


To help you on the path to good pregnancy nutrition, record your eating habits with the Daily Meal Tracker Chart a free printable chart to help you and your baby stay healthy and happy.