Eat Healthy

Nutrition and Pregnancy

Making healthy food choices along with regular physical activity will help fuel your baby's growth and keep you healthy during pregnancy.

According to the USDA Department of Health and Human Services ChooseMyPlate, your daily meal plan should increase slightly during the 2nd and 3rd trimesters because you have changing nutritional needs. To get a daily plan designed just for you, go to for a personalized daily food plan and more.


2 1/2 cups - 1st Trimester

3 cups - 2nd & 3rd Trimester

1 cup = 1 cup raw or cooked vegetables or 100% juice or 2 cups raw leafy vegetables


2 cups - 1st Trimester

2 cups - 2nd & 3rd Trimester

1 cup = 1 cup fruit or 100% juice or 1/2 cup dried fruit


6 ounces - 1st Trimester

8 ounces - 2nd & 3rd Trimester

1 slice bread
1 ounce ready-to-eat cereal
1/2 cup cooked pasta, rice or cereal


3 cups - 1st Trimester

3 cups - 2nd & 3rd Trimester

1 cup milk
8 ounces yogurt
1 1/2 ounces natural cheese
2 ounces processed cheese

Protein Foods

5 1/2 ounces - 1st Trimester

6 1/2 ounces - 2nd and 3rd Trimester

1 ounce lean meat, poultry or seafood
1/4 cup cooked beans
1/2 ounce nuts
1 egg
1 tablespoon peanut butter

What should I make sure to include in my diet?

  • Make half your plate fruits and vegetables. Choose a variety of fruits and vegetables. Include dark-green, red and orange vegetables, beans and peas.

  • Make at least half your grains whole. Choose whole grains in place of refined grains.
  • Switch to skim or 1% milk. Choose fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
  • Vary your protein food choices. Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  • Use oils to replace solid fats where possible.
  • Make choices that are low in "empty calories."

What are empty calories?

Empty calories are calories from added sugars and solid fats in foods. Empty calorie foods include:

    • Candy
    • Desserts
    • Sweetened cereals
    • Ice cream
    • Soda/soft drinks
    • Sugar-sweetened fruit drinks
    • Fried foods

Visit Baby Your Baby for more information

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