Recommended Servings for Pregnant Women

The six food groups and general recommended servings (a serving is approximately the size of the palm of the hand) in pregnancy are as follows (choose low-fat or nonfat versions when possible):

Grains [9 servings]
Complex carbohydrates or starches include bread, rice, cereal and pasta. These are a good source of energy, minerals, vitamins and fiber.

Vegetables [4 servings]
Choose colorful vegetables and eat a variety, including leafy types, root and starchy vegetables, and legumes (chick peas and beans). They are low in fat and high in fiber and provide vitamins such as A and C, and folic acid, as well as minerals such as iron and magnesium.

Dairy [3 servings]
Includes milk, yogurt, and cheese, which provide protein, calcium, phosphorus, and vitamins.

Fruits [3 servings]
Choose fresh fruits, fruit juices (not fruit drinks made mostly with sugar), and frozen, canned, or dried fruits. Fruits provide vitamins A and C, potassium, and fiber.

Meats [3 servings]
Includes poultry, fish, beans, eggs, and nuts. This group provides B vitamins, protein, iron, and zinc.

Oils & Fats [use sparingly]
No more than 30 percent of the daily calories should come from this group.