Food Group Recommendations

Be good to yourself and your baby: Eat the recommended number of servings from each food group every day. If you're carrying multiples, add one more serving each of dairy products and protein each day. Discuss your nutrition plan with your doctor or a registered dietitian.

Dairy Products
Dairy products contain calcium, which is important for you and your growing baby. The calcium content of many packaged foods is listed on the nutrition label. Foods you might choose from this group, and their serving sizes, include the following:

•    3/4 cup cottage cheese
•    2 ounces processed cheese (such as American cheese)
•    1 ounce hard cheese (such as Parmesan or Romano)
•    1 cup pudding or custard
•    1 8-ounce glass of milk
•    11/2 ounces natural cheese (such as cheddar)
•    1 cup yogurt


If you want to limit the fat content of dairy products, choose skim milk, low-fat yogurt and low fat cheese instead of whole milk and ice cream. The calcium content is unaffected in low-fat dairy products. Refer to the box on page 188 for other common foods with calcium.

Protein
Amino acids in protein are critical to the growth and repair of the embryolfetus, placenta, uterus and breasts. The recommended amount of protein in pregnancy is 6 to 7 ounces a day, about twice the amount normally recommended. Foods you might choose from this group, and their serving sizes, include the following:

•    2 tablespoons peanut butter
•    1/2 cup cooked dried beans
•    2 to 3 ounces cooked meat
•    1 egg


Poultry, fish, lean cuts of red meat, dry beans, eggs, nuts and seeds are all good protein sources. If you need to watch your calorie intake, skinless chicken and fish are better choices than beef or pork.

Vegetables
Vegetables are important in your nutritional plan. Because they change with the seasons, vegetables are a great way to add variety to your menu. Some vegetables are good sources of iron, folic acid, calcium and fiber; check a nutritional guide for particular information about vegetables. (Your produce grocer may be able to answer your questions.) Foods you might choose from this group, and their serving sizes, include the following:

•    3/4 cup vegetable juice
•    1/2 cup broccoli, carrots or other vegetable, cooked or raw
•    1 medium baked potato
•    1 cup raw, leafy vegetables (greens)


Eat a variety of vegetables for good nutritional balance in your diet. Eat at least one leafy green or deep yellow vegetable a day for extra iron, fiber and folic acid. Be careful about adding alfalfa sprouts to foods you eat. Recent research has found these sprouts may cause salmonella infections in people with weakened immune systems.

Fruits
Fruit is good for you, and it tastes good, too. It's an excellent source of many important vitamins and minerals, so enjoy many types of fruit. Foods you might choose from this group, and their serving sizes, include the following:

•    3/4 cup grapes
•    1/2 cup fruit juice
•    1 medium banana, orange or apple
•    1/4 Cup dried fruit
•    1/2 cup canned or cooked fruit


Include one or two servings each day of a fruit rich in vitamin C, such as orange juice or orange slices, Fresh fruits are also a good source of fiber, which can help relieve constipation.

Grain Products
Foods from this group are nearly interchangeable, so it shouldn't be hard to get all the carbohydrates you need. If you don't like pasta, choose rice. If cereal isn't appealing, choose bread. Foods you might choose from this group, and their serving sizes, include the following:

•    1 large tortilla, corn or flour
•    1/2 cup cooked pasta, cereal or rice
•    1/2 bagel
•    1 slice bread
•    1 medium roll


Fats and Sweets
Be careful with fats and sweets, unless you are underweight and need to add a few pounds. Current guidelines suggest that fat make up no more than 30% of your total daily calories. While sugar adds flavor to food, it has little nutritional value. Use it sparingly.

Watch your intake of butter, margarine, oils, salad dressing, nuts, chocolate and sweets. Foods in this group are often high in calories but low in nutritional value. Use them sparingly. Foods from this group, and their serving sizes, include the following:

•    1 tablespoon sugar or honey
•    1 tablespoon olive oil or other type of oil
•    1 pat margarine or butter
•    1 tablespoon jelly or jam
•    1 tablespoon prepared salad dressing


Sweets and junk food are full of empty calories. Replace these treats with nourishing choices, such as a piece of fruit or a slice of whole-wheat bread. You'll satisfy your hunger and your nutritional needs at the same time.