Nutrition in Clinical Care, Volume 2, Number 1, 1999 54

Healthful Eating During Pregnancy:

Follow the Pyramid

The Food Guide Pyramid is a great model for healthful eating every day. During pregnancy, your need for certain nu-trients—calories, protein, vitamins, minerals, and water—increases, but, by eating at the higher end of the range ofrecommended servings, you’ll be able to get most of the nutrients you and your growing baby need.

BREAD, CEREAL, RICE, AND PASTA GROUP: 6–11 SERVINGS

GOOD CHOICES

: iron-fortified cereals; whole wheat products; enriched foods—all are fortified with folate.

1 SERVING

5

1 slice of bread (1 oz); 1 medium tortilla; 1 pita (4 inch);

1

⁄

2

cup pasta or rice;

1

⁄

2

bagel, English muffin,roll, or bun (e.g. hamburger bun);

3

⁄

4

cup cold cereal;

1

⁄

2

cup oatmeal or hot cereal; 1 medium pancake, waffle, or muf-fin; 5–6 small (saltine size) or 2–3 large (graham cracker square size) crackers

VEGETABLE GROUP: 4–5 SERVINGS

ALL vegetables are great choices,

especially leafy green vegetables, broccoli, green beans, asparagus

1 SERVING

5

1

⁄

2

cup cooked or raw vegetables; 1 cup raw leafy salad greens;

3

⁄

4

cup vegetable juice;

1

⁄

2

cup tomato sauce

FRUIT GROUP: 3–4 SERVINGS

ALL fruits are great choices

, especially calcium-fortified orange juice, bananas, cantaloupe, raisins, prunes

1 SERVING

5

3

⁄

4

cup 100% fruit juice; 1 medium fruit;

1

⁄

2

large fruit (e.g. grapefruit);

1

⁄

2

cup canned, frozen, or cut-upfruit;

1

⁄

4

cup dried fruit

MILK, YOGURT, AND CHEESE GROUP: AT LEAST 3 SERVINGS

GOOD CHOICES

: low-fat or non-fat dairy products, including milk, yogurt, cheese, or pudding

1 SERVING

5

1 cup (8 ozs) milk, yogurt, or pudding; 1

1

⁄

2

ozs natural cheese; 2 ozs processed cheese

MEAT, POULTRY, FISH, DRY BEANS, EGGS, NUTS GROUP: 2–3 SERVINGS (total 6–7 oz)

GOOD CHOICES

: lean meats, tuna/salmon packed in water, lentils, chickpeas, kidney beans, peanut butter

1 SERVING

5

2–3 ozs meat or drained, canned fish; The following are equivalent to 1 oz of meat, or

1

⁄

3

serving:

1

⁄

2

cupcooked dry beans or peas; 1 egg; 2 tablespoons peanut butter;

1

⁄

3

cup nuts;

1

⁄

2

cup tofu

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