Aim for nine or more servings of whole grains or enriched breads and cereals as part of your pregnancy diet. Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, some protein, minerals, and fiber that your body needs. Some breakfast cereals have been enriched with 100 percent of the folic acid your body needs each day. Folic acid has been shown to help prevent some serious birth defects. Choosing a breakfast cereal or other enriched grain products that contain folic acid is important before and during pregnancy.

 

For your pregnancy diet, aim for four or more servings of low-fat or nonfat milk, yogurt, or other dairy products, like cheese, for calcium. You and your baby need calcium for strong bones and teeth.

 

Dairy products also have vitamin A and D, protein, and B vitamins. Vitamin A helps growth, resistance to infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day.

 

If you are 18 or younger, you need 1,300 mg of calcium each day. Try to have low-fat or nonfat milk and milk products to lower your fat intake. Other good sources of calcium for a pregnancy diet include:

 

If you are lactose-intolerant or can't digest dairy products, you can still get this extra calcium. There are several low-lactose or reduced-lactose products available. In some cases, your doctor might advise you to take a calcium supplement.