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PREGNANCY DIET CHART
FOOD GROUP SERVINGS PER
DAY
SOURCES
Milk 4 Whole, skim, low fat, buttermilk,
yogurt, cheese
Eggs 2 Any style or in recipes
Meat, Fish, Poultry, Nuts, Beans
2 See below
Dark green leafy vegetables 1 Kale, other cooked greens, spinach, leaf
lettuce, broccoli
Whole grains, Breads, Cereals 5 Oatmeal, rice, other grains, cold cereal,
bread, muffins, pancakes, waffles
Vitamin C foods 2 Potato, grapefruit, orange, lemon, line,
tomato, melon, strawberries
Yellow or red fruits and
vegetables
1 Squash, sweet potatoes, corn, melons,
cherries, peaches, apricots
Salt To taste
Water 8-10
Folic Acid 800 mcg (0.8 mg) Supplement, leafy greens, fortified food
PROTEIN CONTENT OF FOODS
RDA for pregnant women 80-100 grams daily
MEAT
3 oz beef 23.3 gm
4 oz chicken 35.0
2 oz boiled ham 14.5
3 oz baked flounder 30.2
½ cup tuna 36.4
DAIRY
1 cup cottage cheese 35 gm
1 cup yogurt 13.0
1 cup milk 8.5
1 oz hard cheese 7.5
1 egg 6.5
BEANS/NUTS
½ cup cooked beans 8.0 gm
1 cup soy milk 8.0
4 oz tofu 9.0
¼ cup almonds 7.3
¼ cup walnuts or cashews 3.5
1 tablespoon peanut butter 3.9
¼ cup sunflower or other seeds 10.1
GRAINS
2 slices whole grain bread 2.4 gm
1 cup oats 2.5
½ cup brown rice 4.0
¾ cup whole wheat pasta 10.0
¼ cup wheat germ 6.6