Español (Spanish)

What you eat during your pregnancy is very important. All pregnant women should limit the amount of sweets (i.e. candy, cakes, sodas, sweetened beverages and some fruit juices) and fast foods that are high in fat and salt.

What Would You Choose?

Eat the following per day, in each trimester, from each of the six food groups.

Food Group: Grains

Cupcake cases isolated on white background

Half a cup (4 ounces) is roughly the size of a cupcake wrapper.

1st trimester: 6 ounces
2nd trimester: 8 ounces
3rd trimester: 8 ounces

1 ounce of grain is equal to:

  • 1 slice bread
  • 1 cup ready to eat cereal
  • ½ cup cooked rice, pasta, or cereal (roughly the size of a cupcake wrapper)
  • 1  small pancake (4 ½ inches)
  • 1 small tortilla (6 inches)

Choose whole grains

Food Group: Protein

3 ounces of meat is roughly the size of your palm.

1st trimester: 5½ ounces
2nd trimester: 6½ ounces
3rd trimester: 6½  ounces

1 ounce of protein is equal to:

  • 1 tablespoon peanut butter
  • ¼ cup cooked dry beans
  • 1 egg
  • ½ ounce nuts (12 almonds or 24 pistachios)
  • 1 ounces lean meat chicken, or fish
  • 2 ounces greek yogurt
  • 1 ounce lowfat cheese
  • ⅓ cup cottage cheese

Food Group: Vegetables

1 cup of vegetables is roughly the size of a computer mouse.

1st trimester: 2 ½ cups
2nd trimester: 3 cups
3rd trimester: 3 cups

1 cup of vegetables is equal to:

  • 1 cup raw or cooked vegetables (roughly the size of a computer mouse)
  • 1 cup vegetable juice
  • 2 cups raw, leafy greens
  • 1 medium baked potato (2 ½ – 3 inches)

Food Group: Fruits

Half a cup of fruit is roughly the size of a light bulb.

1st trimester: 1 ½-2 cups
2nd trimester: 2 cups
3rd trimester: 2 cups

½ cup of fruits is equal to:

  • ½ cup 100% fruit juice
  • ½ cup fresh frozen, or canned fruit (in natural juice, roughly the size of a light bulb)
  • ½ of a fruit (small orange, apple or banana)

Food Group: Milk Products

1 cup of ice cream is roughly the size of a baseball.

1st trimester: 3 cups
2nd trimester: 3 cups
3rd trimester: 3 cups

1 cup of milk is equal to:

  • 1 cup low fat milk (calcium fortified lactose free, soy or nut milks)
  • 1 cup yogurt (roughly the size of a baseball)
  • 2 slices or 1/3 cup of shredded cheese

Choose skim or low fat

Food Group: Healthy Fats

1 teaspoon of olive oil is roughly the size of your fingertip.

1st trimester: 4
2nd trimester: 5
3rd trimester: 6

  • 1 tsp olive or canola oil (roughly the size of your fingertip)
  • ¼ small avocado, 4-6 almonds, walnuts

*Ask your doctor about other food choices if you have health problems or cannot eat the recommended Foods.