Recommended Foods During Pregnancy 2017-01-28T09:35:59-05:00
Food Group Amount Per Day Suggested Foods Examples
Grains 5 to 7 ounces

– Whole grain bread
– Wheat germ
– Pasta
– Rice
– Cereals (Ready-to-eat and cooked)

1 ounce =

  • 1 slice of whole wheat bread
  • ½ cup rice, cooked cereal or pasta
  • ½ bun, bagel or English muffin
  • 1 cup ready-to-eat cereal


Dairy 3 cups

– Skim or low-fat milk
– Reduced-fat cheese or cottage cheese
– Low-fat yogurt

  • 1 cup milk
  • 2 ounces processed cheese
  • 1 ½ ounces cheese
  • 8 ounces yogurt
Meats and beans (protein) 5-6 ounces – Lean beef, chicken pork, turkey and lamb
– Shrimp, oysters, crab and clams
– Cooked dry beans and peas (includes are kidney beans, soybeans, pinto beans, lentils)
– Nuts and seeds (includes sunflower seeds, peanuts, peanut butter and almonds)
– Halibut, cod, herring, yellowfin tuna and rainbow trout
2 ounces =

  • 2 ounces meat, fish or poultry
  • ½ cup tofu
  • 1 cup cooked beans
  • 2 large egg
  • 2/3 cup unsalted nuts
Vegetables 3 or more cups per day

-Canned, fresh or frozen vegetables
-Vegetable juices

1 cup =

  • 1 cup cooked vegetables
  • 1 cup vegetable juice
  • 2 cups raw or leafy vegetables
Fruits 2 cups or more

-Fresh, canned, dried or frozen fruits
-Fruit juices

1 cup =

  • 1 medium piece of fresh fruit
  • 1 cup chopped, canned or cooked fruit
  • 1 cup 100% juice
  • ½ cup dried fruit
  • ½ large fruit like grapefruit or mango

Foods to Stay Away From or Restrict


  • Eat 12 oz or less per week of fish and shellfish that have lower concentrations of mercury (canned light tuna, salmon, catfish and shrimp).
  • Fish with high mercury levels should be avoided (tile fish, shark, king mackerel and swordfish). You should limit albacore (white) tuna to 6 oz per week, because it has more mercury than canned ligh tuna.
  • Hot dogs, bologna, lunch meats and other deli meats unless they are heated until steaming hot.
  • Uncooked meats, poultry, fish or eggs.
  • If you are unsure about locally caught fish, don’t eat more than 6 oz per week.


Fruits and Vegetables:

  • Unpasteurized apple cider or juices
  • Raw sprouts



  • Alcohol
  • Large amounts of caffeine
  • Some types of herbal tea. To be safe, you should avoic drinking herbal teas or ask your doctor before drinking.


Dairy Products:

  • Unpasteurized or raw milk or cheese and dairy products that have been made with unpasteurized milk
  • Blue cheese
  • Soft cheese
  • Soft serve yogurt

Other items to avoid:

  • Illicit drugs
  • Tobacco
  • Vitamins or mineral supplements other than what your healthcare prescribed
  • Herbal remedies or supplements