Choose lean meat and limit fish to 12 ounces per week. (More than that may expose your baby to potentially harmful levels of mercury.). Videos MyPlate divides food into five main groups – grains, fruit, vegetables, protein, and dairy – plus oils. This sample daily menu totals slightly less than 2,200 calories with 3 1/4 cups of vegetables, a little bit more than 2 cups of fruit, 8 ounces of meat and beans, 7 ounces of grains, 3 1/3 cups of dairy products, and 2 tablespoons of healthy fats and oils. If any of these apply to you, or if you have other concerns, talk to your healthcare provider about your personal nutritional needs. U.S. Food and Drug Administration. More Healthy Recipes. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Each planner features a variety of delicious snacks and dishes that are just right for you at your stage of pregnancy. Note: An avocado is a fruit, but it's included in the oils category because most of its calories come from fat. There are five exceptions to the guidelines. Roasted Salmon & Asparagus with Dill-Mustard Sauce. http://www.acog.org/Patients/FAQs/Healthy-Eating [Accessed May 2016], ACOG. During your pregnancy, you and your baby will need higher amounts of vitamins and nutrients, so be sure to start a prenatal vitamin like this one from Best Nest Wellness ( $30 ) and incorporate healthy foods. • 3/4 cup whole grain cereal, such as Cheerios, with 3/4 cup soy milk Harvard School of Public Health. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm [Accessed May 2016], Harvard University. Transform steak into a nutritious meal by serving it atop this lively Southwest-inspired salad recipe. Taste of Home is America's #1 cooking magazine. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go. health and nutrition for pregnant and breastfeeding women, http://www.acog.org/Patients/FAQs/Healthy-Eating, http://www.acog.org/Patients/FAQs/Nutrition-During-Pregnancy, http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm, http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/, http://health.gov/dietaryguidelines/2015/guidelines/, All pregnancy, parenting, and birth videos >, 10 ways to avoid gaining too much pregnancy weight, Foods and beverages to avoid during pregnancy, Your pregnancy diet: The basics of eating well, 8 things nutritionists wish you'd do during pregnancy, What to eat when pregnant: The 12 best foods, the most helpful and trustworthy pregnancy and parenting information. In other words, you could have a scoop of ice cream or put some sugar in your decaf iced tea, but these discretionary calories count toward your daily total (2,200 in this case). The American College of Obstetricians and Gynecologists recommends eating a diet full of fresh fruits and vegetables, whole grains, lean proteins, low-fat dairy and healthy fats. Show sources. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go. Make the tahini sauce (see Associated Recipes) ahead of time for easy prep. American College of Obstetricians and Gynecologists. This sample daily menu totals slightly less than 2,200 calories with 3 1/4 cups of vegetables, a little bit more than 2 cups of fruit, 8 ounces of meat and beans, 7 ounces of grains, 3 1/3 cups of dairy products, and 2 tablespoons of healthy fats and oils.