Vegetables
For adequate pregnancy nutrition, women should eat three to five servings of vegetables. One serving of vegetables equals:
- 1 cup of raw, leafy vegetables, such as spinach or lettuce
- ½ cup of chopped vegetables, cooked or raw.
Fruit
During pregnancy, women should eat two to four servings of fruit. One serving of fruit equals:
- One medium piece of fruit, like an apple, banana, or orange
- ½ cup of chopped fresh, cooked, or canned fruit
- ¼ cup dried fruit
- ¾ cup of 100 percent fruit juice.
Dairy
It's important for pregnant women to eat two servings of milk, yogurt, or cheese. One serving of dairy equals:
- 1 cup of milk or yogurt
- 1½ ounces of natural cheese, like cheddar or mozzarella
- 2 ounces of processed cheese, like American.
If you are 18 years or younger, you need at least three servings of milk, yogurt, and cheese to ensure good nutrition during a teen pregnancy. Choose low-fat or fat-free dairy products whenever possible.
Protein
Pregnant women should eat two to three servings of meat, poultry, fish, dry beans, eggs, or nuts each day. One serving of protein equals:
- 2 to 3 ounces of cooked meat, poultry, or fish (about the size of a deck of cards)
- 1 cup of cooked beans, such as kidney beans
- 2 eggs
- 4 tablespoons of peanut butter or 2/3 cup of nuts.
Choose lean cuts, and eat no more than 5 to 7 ounces of meat, poultry, or fish a day.
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