FOOD CHOICES DURING PREGNANCY

DAIRY PRODUCTS - Good source of calcium, protein, vitamins A and D, and riboflavin 5 servings
Serving Size 1 cup milk 2 cups cottage cheese 2 slices cheese 1 cup yogurt	Choose Often Low-fat milk, Buttermilk, Low fat ice cream Yogurt, Cheese, Pudding or custard Frozen yogurt, Sherbet
MEATS, POULTRY, FISH, EGGS, DRIED BEANS - Good source of protein, thiamin, niacin, folate, and iron 3 servings
Serving Size 2 oz. meat, chicken, fish 2 eggs 1 cup cooked dried beans 4 T. peanut butter 6 oz. Tofu	Choose Often Chicken or turkey Tofu Peanut butter Lean beef, lamb, pork Eggs Dried peas, beans, lentils Fish
VEGETABLES - Good source of vitamins A and C, folate and fiber 3-5 Servings
Serving Size 3/4 cup juice 1/2 cup vegetable, cooked, canned, or chopped	Choose Often Vegetable juices Vegetables
FRUITS - Good source of vitamins A and C, folate and fiber 2-4 Servings
Serving Size 1 piece fruit 3/4 cup juice 1/2 cup fruit, cooked, canned, or chopped	Choose Often Fruit juice Fruits
BREADS, CEREALS, AND GRAINS - Good source of carbohydrate, B vitamins, folate and fiber 6 - 11 Servings
Serving Size 1 slice bread 1 cup cereal 1/2 cup pasta 3 cups popcorn	Choose Often Whole-grain and enriched items Tortillas Pasta Pancakes Popcorn Rice Muffins
**The Servings listed above are general guidelines to follow in order to get minimum amount of nutrients needed daily for you and your baby.

Reference: The Food Guide Pyramid, USDA, Human Nutrition Information Service, HG 252, 1992. Dairy Products servings based on Recommended Dietary Allowances, 10th Edition, 1989

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