Pregnancy: Healthy eating for you and your baby

Eating healthfully during pregnancy is one of the best things you can do for yourself and your baby. After all, the food you eat is your baby's only source of nutrition. Smart choices can help you promote proper growth and development.

Here's help making every bite count.

Grains

Grains provide essential carbohydrates, your body's main source of energy. Many whole grain and enriched products also contain fiber, iron, B vitamins, various minerals and protein. Fortified cereals can help you get enough folic acid.

How much: Choose at least nine servings a day. If that sounds like a lot, relax. It may not be as much as you think.

One serving equals:

• 1 cup cold cereal
• 1/2 cup cooked cereal, pasta or rice
• 1 slice bread
• 1/2 English muffin
• 1/2 small bagel
• 6 crackers

Trade sugary cereal and white bread for whole-grain cereals, brown rice, whole-wheat pasta and whole-grain bread. Feature wild rice or barley in soups, stews, casseroles and salads. Look for products that list whole grains first in the ingredients list (such as whole-wheat flour, not simply wheat flour). Some packages also feature the "Whole Grain" stamp from the Whole Grains Council.

Fruits and vegetables

Fruits and vegetables provide various vitamins and minerals, as well as fiber to aid digestion. Vitamin C, found in many fruits and vegetables, helps you absorb iron. It also promotes healthy gums and other tissues for both you and your baby. Dark green vegetables have vitamin A, iron and folic acid — other important nutrients during pregnancy.

How much: Choose three or more servings of fruit and four or more servings of veggies a day. It's easy! Top your cereal with slices of fresh fruit. Make a veggie pizza. Sneak extra vegetables into your casserole.

One serving equals:

• 1 medium-sized piece of fruit
• 1/2 cup fresh, frozen or canned fruit
• 1/4 cup dried fruit
• 1 cup raw, leafy vegetables
• 1/2 cup cooked or other raw vegetables
• 3/4 cup fruit or vegetable juice
• 1 small baked potato

If you're tired of the standard apples, oranges, green beans and corn, branch out. Try apricots, mango, pineapple, sweet potatoes, winter squash or asparagus.

Meat, eggs and beans

Foods in this group have plenty of protein, as well as B vitamins and iron.

How much: Choose at least three servings of protein-rich foods a day. Lean meat is a great choice. Eat peanut butter toast for breakfast. Make scrambled eggs or an omelet for dinner. Add chickpeas or black beans to your salad. Snack on a handful of soy nuts.

One serving equals:

• 3 ounces of cooked lean meat, poultry or fish (about the size of a deck of cards)
• 1/2 cup cooked dried beans
• 1 egg
• 1/2 cup tofu
• 1/3 cup nuts
• 2 tablespoons peanut butter

Dairy products

The calcium in dairy products and calcium-fortified soy milk helps build your baby's bones and teeth. Dairy products also have vitamin A and D, protein and B vitamins.

How much: Choose three or more servings a day. Drink the milk in your cereal bowl. Eat yogurt for your afternoon snack. Have a glass of milk with dinner. Add cheese to a salad.

One serving equals:

• 1 cup skim milk
• 1 cup yogurt
• 1 1/2 ounces natural cheese (about the size of six dice)
• 2 ounces processed cheese

If you have trouble digesting dairy products, get creative. Try calcium-fortified orange juice. Experiment with lactose-reduced or lactose-free products. Take a lactase enzyme preparation when you eat or drink dairy products.

Fats, oils and sweets

Sorry, there are no minimum requirements for fats and sweets! It's OK to indulge once in a while — as long as you're getting the nutrients you need and your weight gain is on target. Keep an eye on portion size to avoid going overboard.

Ask about supplements

Even women who eat healthfully every day may miss out on key nutrients. A daily prenatal vitamin — ideally starting before conception — can help fill any gaps. Your health care provider may recommend special supplements if you follow a strict vegetarian diet or have any chronic health conditions.

Related

Pregnancy nutrition: Foods to avoid
Weight gain during pregnancy: What's healthy?
Pregnancy: Essential nutrients when you're eating for two