Find out how a customized plan might recommend that you eat each of the Food Groups on MyPlate. The sample plan assumes a 32-year-old woman with a 5-foot-4 height and 130-pound weight before she started her pregnancy and less than 30 minutes of physical activity per day. (You may have a very different plan.)
Pregnancy Woman Diet Chart
The recommended daily amount of grains is 7 ounces
Accordingly, one ounce of grains is equivalent to one slice of bread, one small corn or flour tortilla, one cup of cereal ready-to-eat, or half a cup of cooked cereal, rice, or pasta. Whole grains (such as whole-wheat bread or brown rice) should account for at least half of your daily grain intake. In addition to fiber and vitamins, whole grains provide many nutrients.
Two cups of fruit per day
Whenever possible, eat fresh fruit instead of frozen or canned. You should choose packaged varieties without added sugar because many are preserved in sugary liquids.
Pregnancy-related hemorrhoids and constipation can be prevented with fruit’s fiber content.
3 cups of vegetables per day
In addition to being healthier, fresh vegetables contain less sodium and fewer preservatives than canned or frozen ones. Plain canned and frozen vegetables are just as nutritious as fresh when it comes to fiber and vitamins. Choose vegetables with different colors to maximize nutrition. Folate, calcium, and B vitamins are found in broccoli, for example. In addition, sweet potatoes contain vitamin A and vitamin C.
Read More About Health
The recommended daily amount of meat and beans is 6 ounces
Two of these servings are what would be the size of a deck of cards. Stick to lean meats and limit fish consumption to 12 ounces per week. (More mercury than that may cause harm to your baby.)
Three cups of dairy a day
1 cup of dairy corresponds to 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese on the MyPlate plan. Generally, dairy produces are rich in calcium and protein.
6 teaspoons of fats and oils daily
Avocados, nuts, seeds, olives, olive oil, canola oil, olive oil, olives, olives, olives, and fatty fish are some of the best sources. Avocados are fruit, but most of their calories come from fat, so we put them in the oils category.
Calories available for discretionary consumption: 266
There are 266 “extra” calories in this MyPlate sample plan that you can use however you like, but they must be included in your daily calorie budget. This means that you can have an ice cream sundae or even add sugar to your decaf iced tea, but these discretionary calories count toward your daily total (2,200 in this example).
You should not attempt to hit exact numbers in each category once you have created a daily food plan. Over the course of a week or so, aim for an average that falls within the desirable range.
Your nutritional needs change during pregnancy, so you’ll need to eat a little more as your pregnancy progresses.