Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water.

When you're pregnant, nutrition is more important than ever. You need more of many important nutrients than you did before pregnancy. Making healthy food choices every day will help you give your baby what he or she needs to develop. It will also help make sure that you and your baby gain the proper amount of weight.

You need more folic acid, iron, calcium, and vitamin D than you did before pregnancy:

• Folic acid is a B vitamin that may help prevent certain birth defects. Before pregnancy, you need 400 mcg (micrograms) per day. During pregnancy and when breastfeeding, you need 600 mcg per day from foods or vitamins. It is hard to get this amount from foods alone, so you need to take a supplement that contains folic acid.
• Iron is important for your baby's growth and brain development. During pregnancy, the amount of blood in your body increases, so you need more iron for yourself and your growing baby. You should get 27 mg (milligrams) of iron a day.
• Calcium during pregnancy can reduce your risk of preeclampsia, a serious medical condition that causes a sudden increase in blood pressure. Calcium also builds up your baby's bones and teeth.
  • Pregnant adults should get 1,000 mg (milligrams) of calcium a day
  • Pregnant teenagers (ages 14-18) need 1,300 mg of calcium a day
• Vitamin D helps the calcium to build up the baby's bones and teeth. All women, pregnant or not, should be getting 600 IU (international units) of vitamin D per day.

Keep in mind that taking too much of a supplement can be harmful. For example, very high levels of vitamin A can cause birth defects. Only take vitamins and mineral supplements that your health care provider recommends.

You also need more protein when you are pregnant. Healthy sources of protein include beans, peas, eggs, lean meats, seafood, and unsalted nuts and seeds.

Hydration is another special nutritional concern during pregnancy. When you are pregnant, your body needs even more water to stay hydrated and support the life inside you. So it's important to drink enough fluids every day.

Everyone who can get pregnant or is planning to get pregnant needs to take a daily supplement with 400 to 800 micrograms (mcg) of folic acid. It’s important to take a folic acid supplement in addition to following a healthy eating routine. 

Why is folic acid important?

Folic acid is a type of folate added to supplements and foods. Folate is a vitamin that’s especially important if you’re pregnant or may become pregnant. It can help prevent serious problems with your baby’s brain and spine.

Getting enough folic acid is important even when you aren’t planning to get pregnant. It’s most important to take folic acid at least 1 month before you get pregnant and through the first 3 months of pregnancy. 

Talk with your doctor about folic acid.

Vitamins

How can I get enough folic acid?

You can take a multivitamin or a supplement pill that has only folic acid. You can find vitamins and folic acid pills at most pharmacies and grocery stores. 

Be sure to check the label and choose a pill with 400 to 800 mcg of folic acid. This label shows a supplement with 400 mcg folic acid.

Make it easy to remember.

• Take it at the same time every day — for example, take it when you brush your teeth in the morning or when you eat breakfast
• Leave the vitamin bottle somewhere you’ll notice it every day, like on the kitchen counter

Eat Healthy

In addition to taking a folic acid supplement, it’s important to follow a healthy eating routine. 

Make sure to include foods with folate in your eating routine. Many healthy foods have folate, including:

• Spinach and other leafy greens
• Asparagus
• Oranges and orange juice
• Beans and peas

Folic acid is also added to foods like many cereals, breads, pastas, and other foods made with grains. Check the labels and choose foods with folic acid.  

Yes. During pregnancy, your body needs more iron to support your growing baby. In fact, pregnant women need almost twice as much iron as women who are not pregnant do. Not getting enough iron during pregnancy raises your risk for premature birth or a low-birth-weight baby (less than 5 ½ pounds). Premature birth is the most common cause of infant death. Both premature birth and low birth weight raise your baby's risk for health and developmental problems at birth and during childhood.

If you're pregnant, talk to your doctor about these steps:

• Getting 27 milligrams of iron every day. Take a prenatal vitamin with iron every day, or talk to your doctor about taking an iron supplement (pill).
• Testing for iron-deficiency anemia
• Testing for iron-deficiency anemia four to six weeks after childbirth

Food Group Gallery

Dairy

The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt.

The Dairy Group does not include foods made from milk that have little calcium and a high fat content. Examples of this are cream cheese, sour cream, cream, and butter.

Protein Foods

Protein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group. To learn more, visit the Beans, Peas, and Lentils page.

Eat a variety of protein foods to get more of the nutrients your body needs. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in healthy fatty acids (called omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout.

If you are vegetarian or vegan, the advice to eat meat, poultry, and seafood does not apply to you. Vegetarian protein options include beans, peas, and lentils, nuts, seeds, and soy products.

Grains

Foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Grains have two subgroups: whole grains and refined grains.

Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life. But it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, corn grits, white bread, and white rice.

Refined grains should be enriched. This means adding back certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron. However, fiber is not added back to enriched grains. Check the ingredient list on refined grain products. The word "enriched" should appear in the grain name.

Some food products are made from mixtures of whole grains and refined grains. Only foods that are made with 100% whole grains are considered a whole grain food.

Vegetable

Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked and can be fresh, frozen, canned, or dried. They can be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups based on their nutrients: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.

Fruit

The Fruit Group includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. Fruits can be eaten whole, cut up, pureed (mashed), or cooked. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than 100% fruit juice.

How much fruit should I eat each day?

Your fruit needs depend on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding.

What counts as a cup of fruit?

In general, the following counts as 1 cup from the Fruit Group:

• 1 cup of fruit
• ½ cup of dried fruit
• 1 cup of 100% fruit juice

The table below shows amounts that count as 1 cup from the Fruit Group.

Why is it important to eat fruit?

Eating fruit has many health benefits. People who eat fruits and vegetables as part of an overall diet may lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body.

Nutrients

• Most fruits are low in fat, sodium, and calories. Fruits do not have cholesterol.
• Fruits have many essential nutrients that many people don’t get enough of. Some examples include potassium, fiber, vitamin C, and folate.
• Diets rich in potassium may help maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew, orange juice, sapote, jackfruit, guava, and kiwifruit.
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Whole or cut-up fruits are sources of dietary fiber. Fruit juices have little or no fiber.
• Vitamin C is important for the growth and repair of all body tissues. It helps heal cuts and wounds and keeps teeth and gums health. Vitamin C helps your body absorb iron more easily.

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

• Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie foods, may help lower overall calorie intake.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancers.
• Adding fruit can help increase the amount of fiber and potassium we eat. These are important nutrients that many people do not get enough of.

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

• Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie foods, may help lower overall calorie intake.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancers.
• Adding fruit can help increase the amount of fiber and potassium we eat. These are important nutrients that many people do not get enough of.

More About the Fruit Group

The table below shows amounts that count as 1 cup from the Fruit Group.

Daily Fruit Table

*These are general recommendations by age. 

Cup of Fruit Table

Berries

acai berries, blackberries, blueberries, boysenberries, cranberries, currants, dewberries, goji berries, gooseberries, huckleberries, kiwifruit, lingonberries (cowberries), loganberries, mulberries, raspberries, strawberries

100% Fruit Juice

apple juice, cranberry juice, grape juice, grapefruit juice, mango juice, orange juice, papaya juice, pineapple juice, pomegranate juice, prune juice, tangerine juice

Melons

cantaloupe, casaba, honeydew, horned melon (kiwano), watermelon

Other Fruits

apples, apricots, Asian pears, atemoya, bananas, Buddha’s hand, cactus pears, calamondin, cherimoya, cherries, dates, dragon fruit, durian, feijoas, figs, fruit cocktail, grapefruit, grapes, guava, jackfruit, kumquats, lemons, limes, loquats, lychee, mangoes, mangosteen, nectarines, oranges, papaya, passion fruit, pawpaws, peaches, pears, persimmons, pineapple, plums, pluots, pomegranate, pomelos, prickly pears, prunes, quince, raisins, rambutan, rhubarb, sapote, satsuma, soursop, star fruit, tamarind, tangerines, tangelos, tejocote

How many vegetables are needed daily?

The amount of vegetables you need to eat depends on your age, sex, height, weight, and physical activity. It can also depend on whether you are pregnant or breastfeeding.

What counts as a cup of vegetables?

The following examples count as 1 cup from the Vegetables Group:

• 1 cup of raw or cooked vegetables or vegetable juice
• 2 cups of raw leafy salad greens

The table below lists specific amounts that count as 1 cup of vegetables for your recommended consumption.

Why is it important to eat vegetables?

Eating vegetables provides health benefits. People who eat fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some diseases. Vegetables provide nutrients vital for the health and maintenance of the body.

Nutrients

• Most vegetables are naturally low in fat and calories. (Sauces or seasonings may add fat and calories.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yuca.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C helps your body absorb iron more easily.

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

• As part of an overall healthy diet, eating foods lower in calories per cup, such as vegetables, instead of higher-calorie food may help you lower your calorie intake.
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Adding vegetables helps increase fiber and potassium, which many Americans do not get enough of.

Daily Vegetable Table

Cup of Vegetable Table

Dark-Green Vegetables

amaranth leaves, arugula (rocket), basil, beet greens, bitter melon leaves, bok choy, broccoli, broccoli rabe (rapini), broccolini, chamnamul, chard, chrysanthemum leaves, cilantro, collard greens, cress, dandelion greens, dark-green leafy lettuce, endive, escarole, kale, lambsquarters, mesclun, mixed greens, mustard greens, nettles, poke greens, romaine lettuce, spinach, Swiss chard, taro leaves, turnip greens, watercress

Red and Orange Vegetables

acorn squash, butternut squash, calabaza, carrots, hubbard squash, kabocha squash, pimento/pimiento, pumpkin, red and orange bell peppers, red chili peppers, red peppers, sweet, sweet potatoes, tomatoes, 100% vegetable juice, winter squash

What are beans, peas, and lentils?

Beans, peas, and lentils (also known as “pulses”) include the dried seeds that can be eaten of legumes and are a MyPlate vegetable subgroup. Legume is the scientific term that describes a type of plant that includes pods. The word ‘pulse’ is used to describe the seeds you can eat found in the pods, such as beans, peas, and lentils.

Foods in this subgroup include beans (kidney beans, pinto beans, white beans, black beans, lima beans, fava beans), dried peas (chickpeas, black-eyed peas, pigeon peas, split peas), and lentils. Edamame, which is the soybean in the pod, is also counted in this subgroup (even though it is eaten fresh and not dried).

Green peas and green (string) beans are not part of this subgroup because their nutrition is more like foods in other vegetable subgroups. Green peas and green lima beans are in the Starchy Vegetables group. Green (string) beans are in the Other Vegetables group. 
 

Beans, peas, and lentils (also known as pulses, include the dried edible seeds of legumes. The foods in this vegetable subgroup include beans (kidney beans, pinto beans, white beans, black beans, lima beans, fava beans), dried peas (chickpeas, black-eyed peas, pigeon peas, split peas) and lentils. 

Edamame, which is the soybean in the pod, is also counted in this subgroup even though it is eaten fresh and not dried.

About the beans, peas, and lentils subgroups

The nutrition found in beans, peas, and lentils are similar to foods in both the vegetables food group and the protein foods group. Like vegetables – beans, peas, and lentils are excellent sources of fiber, folate, and potassium. And like protein foods – they are excellent sources of plant protein, also providing iron and zinc. 

Both the vegetable and protein food groups provide the body with important nutrition to keep us healthy. For more information, visit the vegetables page and the protein foods page.

How should I count beans, peas, and lentils?

If you are tracking your food choices as part of a MyPlate Plan, you may be wondering how to count beans, peas, and lentils. Often, people who eat meat, poultry, and seafood would count beans, peas, and lentils in the vegetable group. People who get more of their protein foods from plants may want to count some (or all) of the beans, peas, and lentils they eat in the protein foods group. 

To learn what’s best for you, follow these steps:

1. Count the number of ounce-equivalents of all protein foods you’ve eaten other than beans, peas, and lentils.
2. Does this number meet your recommended amount for the protein foods group? If so, count your beans, peas, and lentils as vegetables.
3. If you have not yet met your recommended amount from the protein foods group, count the beans, peas, and lentils you’ve eaten as protein foods. If you go over your recommended amount, you can count the extra as vegetables.
    

Examples:

The following examples use the recommendation for 5 1/2 ounce-equivalents in the Protein Food Group for a 2,000 calorie plan. 

1

Foods eaten from the Protein Foods Group

3½ ounces chicken

2 ounces tuna fish

½ cup black beans

The 3½ ounces of chicken and 2 ounces of tuna fish equal 5½ ounce-equivalents in the Protein Foods Group, which meets the recommendation at this calorie level. This means the ½ cup of black beans can be counted as ½ cup-equivalent in the Vegetables Group.

2

Foods eaten from the Protein Foods Group

2 eggs

1½ Tbsp. peanut butter

½ cup chickpeas

The 2 eggs and 1½ Tbsp. peanut butter equal 3½ ounce-equivalents in the Protein Foods Group. Two more ounces are needed to meet the 5½ ounce recommendation for this group. This means the ½ cup of chickpeas can be counted as 2 ounce-equivalents in the Protein Foods Group.

Beans, Peas, and Lentils*

bayo beans, bean burger, black beans, black-eyed peas (mature, dry), brown beans, chickpeas (garbanzo beans), cow peas, edamame (young soybeans), falafel (spiced, mashed chickpeas), fava beans (broad beans), hummus (chickpea spread), kidney beans, lentils, lima beans (mature), mung beans, navy beans, pigeon peas, pink beans, pinto beans, soy beans, split peas, white beans

* Beans, peas, and lentils are also part of the Protein Foods Group.

People have been eating leafy greens since prehistoric times. But it wasn't until the first Africans arrived in North America in the early 1600s that America got its first real tastes of dark green leafy vegetables, which they grew for themselves and their families. So, over the years, cooked greens developed into a traditional African American food. Ultimately, they became essential in Southern regional diets and are now enjoyed nationwide.

Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.

The dark greens supply a significant amount of folate, a B vitamin that promotes heart health and helps prevent certain birth defects. Folate is also necessary for DNA duplication and repair which protects against the development of cancer. Several large studies have shown that high intakes of folate may lower the risk of colon polyps by 30 to 40 percent compared to low intakes of this vitamin. Other research suggests that diets low in folate may increase the risk of cancers of the breast, cervix and lung.

The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.

Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease.

Perhaps one of the most appealing benefits of dark green leafy vegetables is their low calorie and carbohydrate contents and their low glycemic index. These features make them an ideal food to facilitate achieving and maintaining a healthy body weight. Adding more green vegetables to a balanced diet increases the intake of dietary fiber which, in turn, regulates the digestive system and aids in bowel health and weight management. These properties are particularly advantageous for those with type-2 diabetes.

The Dietary Guidelines for Americans recommends increasing average intakes of fruits and vegetables, particularly those that provide more vitamins, minerals and fiber. Dark leafy greens fulfill this need. Many varieties of greens are available in the American markets-the most popular are collards, mustard greens, turnip greens, chard, spinach and kale.

Eating dark green leafy vegetables is vital to a healthy, balanced diet. There are many ways to enjoy a meal with leafy greens:

• Make a salad: Keep salads interesting by varying their colors, textures and varieties. Perk them up with small tender leafy greens such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.
• Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
• Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.
• Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.
• Steamed: Steaming collard greens, mustard greens, kale or spinach until they are slightly soft.
• In an omelet: Add steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.

What foods are in the Grains Group?

Make half your grains whole grains.

Foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Grains have two subgroups: whole grains and refined grains.

Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life. But it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, corn grits, white bread, and white rice.

Refined grains should be enriched. This means adding back certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron. However, fiber is not added back to enriched grains. Check the ingredient list on refined grain products. The word "enriched" should appear in the grain name.

Some food products are made from mixtures of whole grains and refined grains. Only foods that are made with 100% whole grains are considered a whole grain food.

How many grain foods are needed daily?

The amount of grains you need to eat depends on your age, sex, height, weight, and physical activity. Your amount can also depend on whether you are pregnant or breastfeeding.

Most Americans eat enough total grain foods. However, few eat enough whole grains. At least half of the grains we eat should be whole grains. 

What counts as an ounce-equivalent (oz-equiv) of grains?

The following are some grain food portions that are equal to one ounce:

• 1 slice of bread
• 1 cup of ready-to-eat cereal
• ½ cup of cooked rice, cooked pasta, or cooked cereal

The table below lists specific amounts that count as 1 ounce-equivalent of grains.

Why is it important to eat grains, especially whole grains?

Eating grains, especially whole grains, provides health benefits. People who eat grains regularly may have a reduced risk of some diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

Nutrients

• Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins, and minerals (iron, magnesium, and selenium).
• Fiber from whole grains may help reduce blood cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function.
• The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
• Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Fortified whole and refined grain products, including many ready-to-eat cereals, are major sources of non-heme iron in American diets.
• Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

Health Benefits

All food and beverage choices matter.  Focus on variety, amount, and nutrition.

• Eating whole grains as part of a healthy diet may reduce the risk of getting heart disease.
• Eating whole grain foods that have fiber, as part of an overall healthy diet, can support healthy digestion.
• Eating whole grains, as part of an overall healthy diet, may help with weight management.
• Eating grain products with folate before and during pregnancy as part of an overall healthy diet helps prevent neural tube defects. Neural tube defects are birth defects of the brain, spine, or spinal cord.

Daily Grain Table

Whole Grains*

amaranth, barley (not pearled), brown rice, buckwheat, bulgur (cracked wheat), dark rye, injera, kamut, millet, muesli, oatmeal, oats, popcorn, quinoa, rolled oats, sorghum, spelt, teff, triticale, whole grain barley, whole grain cornmeal, whole grain sorghum, whole rye, whole wheat bread, whole wheat cereal flakes, whole wheat chapati, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, whole wheat tortillas

Refined Grains*

bagels, biscuits, breadcrumbs, cakes, challah bread, cookies, corn flakes, corn tortillas, cornbread, couscous, crackers, saltine, cream of rice, cream of wheat, English muffins, flour tortilla, French bread, grits, masa, matzo, naan, noodles, pancakes

pasta (spaghetti, macaroni), pie/pastry crusts, pita bread, pizza crust, polenta, pretzels, ramen noodles, refined-grain cereals, refined-grain crackers, rice cakes, rice paper (spring roll wrappers), rice vermicelli, waffles, white bread, white rice, white sandwich buns and rolls

* These products are usually made from refined grains but some may also be made with whole grains. Check the ingredient list for the words "whole grain," "whole wheat," "whole corn," etc., to decide if they are made from a whole grain. Some of these foods may be made from a mixture of whole and refined grains.

How much food from the Dairy Group is needed daily?

Your dairy needs depends on your age, sex, height, weight, and physical activity level. The amount can also depend on whether you are pregnant or breastfeeding.

About 90% of Americans do not get enough dairy. Most people would benefit from getting more fat-free or low-fat dairy. This can come from milk, yogurt, or cheese. It can also come from lactose-free milk and fortified soy milk or yogurt.

What counts as a cup in the Dairy Group?

In general, the following counts as 1 cup from the Dairy Group:

• 1 cup of milk, yogurt, or soy milk
• 1 ½ ounces of natural cheese

The table below lists specific amounts that count as 1 cup from the Dairy Group.

Why is it important to eat or drink dairy?

Eating or drinking dairy products offers health benefits, like building and maintaining strong bones. Dairy Group foods provide nutrients that are vital for the health and maintenance of the body. These nutrients include calcium, potassium, vitamin D, and protein.

Nutrients

The Dairy Group provides many nutrients including:

• Calcium
• Phosphorous
• Vitamins A, D, and B12
• Riboflavin
• Protein
• Potassium
• Zinc
• Choline
• Magnesium
• Selenium
• Calcium is used for building bones and teeth. It also helps you maintain bone strength as you grow older. Dairy products are the main source of calcium in many American diets. 
• Many people do not get enough potassium. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially dairy milk and yogurt, and fortified soy milk, provide potassium.
• Vitamin D helps the body maintain proper levels of calcium and phosphorous, which helps to build and maintain bones. Milk and soy milk that are fortified with vitamin D are good sources of this nutrient. Other sources include some fish such as salmon and foods fortified with vitamin D.
• Low-fat or fat-free forms of milk products are low in saturated fat.

Health Benefits

All food and beverage choices matter. Focus on variety, amount, and nutrition.

Calcium and vitamin D are important nutrients at any age. Eating or drinking dairy products that have these nutrients help to:

• Improve bone health, especially in children and adolescents when bone mass is being built.
• Promote bone health and prevent the start of osteoporosis in adults.

For those who choose not to eat or drink dairy products

Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are a part of the Dairy Group. This is because their nutrition content is like dairy milk and yogurt.

Other products sold as “milks” but made from plants like almond, rice, coconut, oat, and hemp “milks” may have calcium. But, they are not a part of the Dairy Group because their nutrition content is not like dairy milk and fortified soy milk.

There are calcium choices for those who do not eat or drink dairy products. However, these are not part of the Dairy Group.

The amount of calcium your body can absorb (or take in) from these foods may vary.

• Calcium-fortified juices
• Calcium-fortified plant-based milk alternatives, such as rice milk or almond milk
• Canned fish, such as sardines and salmon with bones
• Tofu made with calcium sulfate
• Tahini, such as sesame butter or paste
• Some leafy greens, such as collard and turnip greens, spinach, kale, and bok choy

More About the Dairy Group

The table below lists specific amounts that count as 1 cup in the Dairy Group towards the daily recommended amount.

Daily Dairy Table

 *These are general recommendations by age. 

Cup of Dairy Table

Milk - All Fluid Milk

buttermilk, fat-free (skim) milk, flavored milks, lactose-free milks, low fat (1%) milk, reduced fat (2%) milk, whole milk

Milk-Based Desserts

frozen yogurt, ice milk, ice cream, lassi, puddings, sherbet, smoothies

Non-Dairy Calcium Alternatives*

soy milk

* Check the label to ensure the product is calcium-fortified.

Yogurt

all milk-based yogurts (fat-free, low fat, reduced fat, whole milk), , kefir, soy milk yogurt*

* Check the label to ensure the product is calcium-fortified.

Cheese

Hard Natural Cheeses

cheddar, Gouda, mozzarella, muenster, parmesan, provolone, Romano, Swiss

Soft Cheeses

brie, camembert, cottage cheese, feta, ricotta

Processed Cheeses

American, queso blanco, queso fresco

How much food from the Protein Foods Group should I eat daily?

The amount of protein foods you need depends on your age, sex, height, weight, and physical activity. The amount can also depend on whether or not you are pregnant or breastfeeding.

Most Americans eat enough from the Protein Foods Group but need to select leaner varieties of meat and poultry. They may also need to increase the variety of protein foods selected and choose meats less often.

What counts as an ounce-equivalent in the Protein Foods Group?

The following examples count as 1 ounce-equivalent from the Protein Foods Group:

• 1 ounce of meat, poultry or fish 
• ¼ cup cooked beans
• 1 egg
• 1 tablespoon of peanut butter 
• ½ ounce of nuts or seeds

The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount.

Why is it important to select a variety of choices from the Protein Foods Group?

Protein foods provide nutrients important for maintaining your health and body.

Many Americans get the right amount of protein needed from meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting this can help increase the amount of important nutrients your body needs, like unsaturated fats, dietary fiber, and vitamin D. It also helps limit the amount of sodium and saturated fats from you get from processed meat and poultry.

Nutrients

Meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products give the body many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. 

Some protein food choices are high in saturated fat. These include: 

• Fatty cuts of beef, pork, and lamb
• Regular (75% to 85% lean) ground beef
• Regular sausages, hot dogs, and bacon
• Some luncheon meats such as regular bologna and salami
• Some poultry such as duck

To help keep saturated fat intake below 10% of daily calories, limit the amount of these foods you eat.

Health Benefits

• Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
• Nutrients provided by various protein foods can differ. Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems.
• EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Why is it important to eat a variety of seafood each week?

Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don't get enough of. 

Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

Vegetarian Choices in the Protein Foods Group

Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate. Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians), beans, peas, and lentils, nuts and seeds (including nut and seed butters), and soy products (tofu, tempeh). For more information on beans, peas, and lentils, see Beans, Peas, and Lentils are Unique Foods.

More about the Protein Foods Group

The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount. Note: Click on the title row to expand the table. If you are on a mobile device, you may need to turn it to see the full table.

Daily Protein Foods Table

*These are general recommendations by age. 

Ounce-Equivalent of Protein Foods Table

This chart lists specific amounts that count as 1 ounce-equivalent (oz-equiv) in the Protein Foods Group towards your daily recommended intake:

Protein Foods Group

The table below lists some foods in the Protein Foods Group. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food and its corresponding ounce-equivalents of protein foods.

Meats

Lean Cuts

beef, goat, ham, lamb, pork

Lean Ground Meats

beef, pork

Lean Luncheon/ Deli Meats

beef, chicken, ham, pork, turkey

Game Meats

bear, bison, deer, elk, moose, opossum, rabbit, raccoon, squirrel, venison

Organ Meats

brain, chitterlings, giblets, gizzard, heart, kidney, liver, stomach, sweetbreads, tongue, tripe

Poultry

chicken, Cornish hen, dove, duck, goose, ostrich, pheasant, quail, turkey

Seafood

Finfish

black sea bass, catfish, cod, flounder, freshwater trout, haddock, hake, halibut, herring, light tuna, mackerel, mullet, perch, pollock, salmon, sea bass, snapper, sole, sushi, tilapia, whiting

Shellfish

clams, crab, crayfish, lobster, mussels, octopus, oysters, scallops, shrimp, squid (calamari)

Canned Fish

anchovies, freshwater trout, herring, light tuna, salmon, sardines

Eggs

chicken eggs, duck eggs

Nuts and Seeds

almonds, almond butter, Brazil nuts, cashew butter, cashews, chestnuts, chia seeds, flax seeds, hazelnuts (filberts), macadamia nuts, mixed nuts, peanut butter, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame butter or paste (tahini), sesame seeds, sunflower butter, sunflower seeds, walnuts

Beans, Peas, and Lentils*

bayo beans, bean burger, black beans, black-eyed peas (mature, dry), brown beans, chickpeas (garbanzo beans), cow peas, edamame (young soybeans), falafel (spiced, mashed chickpeas), fava beans (broad beans), hummus (chickpea spread), kidney beans, lentils, lima beans (mature), mung beans, navy beans, pigeon peas, pink beans, pinto beans, soy beans, split peas, white beans

* Beans, peas, and lentils are also part of the Vegetable Group.

Soy Products

tempeh, texturized vegetable protein (TVP), tofu (made from soybeans), veggie burgers

How much weight you should gain depends on your health and how much you weighed before pregnancy:

• If you were at a normal weight before pregnancy, you should gain about 25 to 35 pounds
• If you were underweight before pregnancy, you should gain more
• If you were overweight or had obesity before you become pregnant, you should gain less

Check with your health care provider to find out how much weight gain during pregnancy is healthy for you. You should gain the weight gradually during your pregnancy, with most of the weight gained in the last trimester.

How many calories you need depends on your weight gain goals. Your health care provider can tell you what your goal should be, based on things like your weight before pregnancy, your age, and how fast you gain weight. The general recommendations are

• In the first trimester of pregnancy, you probably do not need extra calories
• In the second trimester, you usually need about 340 extra calories
• In the last trimester, you may need around 450 extra calories per day
• During the final weeks of pregnancy, you may not need extra calories

Keep in mind that not all calories are equal. You should eat healthy foods that are packed with nutrients - not "empty calories" such as those found in soft drinks, candies, and desserts.

For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years

FDA and EPA have issued advice regarding eating fish^‡.

This advice can help those who might become or are pregnant or breastfeeding as well as parents and caregivers who are feeding children make informed choices when it comes to the types of fish that are nutritious and safe to eat. This advice supports the recommendations of the Dietary Guidelines for Americans.

The advice features a chart that makes it easy to choose dozens of healthy and safe options and includes information about the nutritional value of fish. 

‡This advice refers to fish and shellfish collectively as “fish.”

This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.

Fish provide key nutrients that support a child’s brain development.

Eating fish can provide other health benefits too.                                                                                

The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern.

Choose a variety of fish that are lower in mercury.

Fish provide key nutrients that support a child’s brain development.

Fish are part of a healthy eating pattern and provide key nutrients during pregnancy, breastfeeding, and/or early childhood to support a child’s brain development:

• Omega-3 (called DHA and EPA) and omega-6 fats
• Iron
• Iodine (during pregnancy)
• Choline

Choline also supports development of the baby’s spinal cord. Fish provide iron and zinc to support children’s immune systems. Fish are a source of other nutrients like protein, vitamin B12, vitamin D, and selenium too.

Eating fish can provide other health benefits too.

Fish intake during pregnancy is recommended because moderate scientific evidence shows it can help your baby’s cognitive development.

Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits.

A healthy eating pattern consists of choices across all food groups (vegetables, fruits, grains, dairy, and protein foods, which includes fish), eaten in recommended amounts, and within calorie needs. Healthy eating patterns include foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.

Healthy eating patterns that include fish may have other benefits too. Moderate scientific evidence shows that eating patterns relatively higher in fish but also in other foods, including vegetables, fruits, legumes, whole grains, low- or non-fat dairy, lean meats and poultry, nuts, and unsaturated vegetable oils, and lower in red and processed meats, sugar-sweetened foods and beverages, and refined grains are associated with:

• Promotion of bone health – decreases the risk for hip fractures*
• Decreases in the risk of becoming overweight or obese*
• Decreases in the risk for colon and rectal cancers*

The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern.

The Dietary Guidelines for Americans recommends:

• At least 8 ounces of seafood (less for children§) per week based on a 2,000 calorie diet.
• Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Choose a variety of fish that are lower in mercury.

While it is important to limit mercury in the diets of those who are pregnant or breastfeeding and children, many types of fish are both nutritious and lower in mercury.  

This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.

What is a serving? As a guide, use the palm of your hand.

Pregnancy and breastfeeding:
1 serving is 4 ounces 
Eat 2 to 3 servings a week from the "Best Choices" list 
(OR 1 serving from the "Good Choices" list). 
  

Childhood:
On average, a serving is about: 
1 ounce at age 1 to 3 
2 ounces at age 4 to 7 
3 ounces at age 8 to 10 
4 ounces at age 11 
Eat 2 servings a week from the “Best Choices” list. 
  

What about fish caught by family or friends? Check for fish and shellfish advisories to tell you how often you can safely eat those fish. If there is no advisory, eat only one serving and no other fish that week. Some fish caught by family and friends, such as larger carp, catfish, trout and perch, are more likely to have fish advisories due to mercury or other contaminants. 

This advice supports the recommendations of the Dietary Guidelines for Americans, which reflects current science on nutrition to improve public health. The Dietary Guidelines for Americans focuses on dietary patterns and the effects of food and nutrient characteristics on health. 

* There is moderate scientific evidence of a relationship between the eating pattern as a whole and the potential health benefit. 

§For some children, the amounts of fish in the Dietary Guidelines for Americans are higher than in this FDA/EPA advice. The Dietary Guidelines for Americans states that to consume those higher amounts, children should only be fed fish from the “Best Choices” list that are even lower in mercury – these fish are anchovies, Atlantic mackerel, catfish, clams, crab, crawfish, flounder, haddock, mullet, oysters, plaice, pollock, salmon, sardines, scallops, shad, shrimp, sole, squid, tilapia, trout, and whiting. 

During pregnancy, you should avoid

• Alcohol. There is no known amount of alcohol that is safe for a woman to drink during pregnancy.
• Fish that may have high levels of mercury. Limit white (albacore) tuna to 6 ounces per week. Do not eat tilefish, shark, swordfish, or king mackerel.
• Foods that are more likely to contain germs that could cause foodborne illness, including
  • Refrigerated smoked seafood like whitefish, salmon, and mackerel
  • Hot dogs or deli meats unless steaming hot
  • Refrigerated meat spreads
  • Unpasteurized milk or juices
  • Store-made salads, such as chicken, egg, or tuna salad
  • Unpasteurized soft cheeses, such as unpasteurized feta, Brie, queso blanco, queso fresco, and blue cheeses
  • Raw sprouts of any kind (including alfalfa, clover, radish, and mung bean)
• Too much caffeine. Drinking high amounts of caffeine may be harmful for your baby. Small or moderate amounts of caffeine (less than 200 mg (milligrams) per day) appear to be safe during pregnancy. This is the amount in about 12 ounces of coffee. But more research is needed. Check with your health care provider about whether drinking a limited amount of caffeine is okay for you.

Immune system changes in pregnant women place the women themselves, their unborn children, and their newborns at increased risk of foodborne illness. These illnesses can be worse during pregnancy and may lead to miscarriage or premature delivery. Some foodborne illnesses, such as Listeria and Toxoplasma gondii, can infect the fetus even if the mother does not feel sick. This is why doctors provide pregnant women with specific guidelines about foods that they should and should not eat.

Advice Regarding Seafood

Women who are pregnant or may become pregnant—as well as breastfeeding mothers and parents of young children – should make informed choices when it comes to seafood. Fish is one source of high quality protein, minerals, and vitamins that are beneficial to overall health. However, it is important to choose fish that are safe to eat and offer health benefits. Follow FDA and EPA’s advice on eating fish by using this chart and a set of frequently asked questions and answers to choose healthy and safe options.

Cook seafood thoroughly: All seafood dishes should be cooked to 145°F. Raw seafood may contain parasites or bacteria, including Listeria, that can make pregnant women ill and could potentially harm their babies. This means that you should avoid:

• Sushi
• Sashimi
• Raw Oysters
• Raw Clams
• Raw Scallops
• Ceviche

Take care with smoked seafood: Refrigerated smoked seafood presents a very real threat of Listeria. Don’t eat refrigerated smoked seafood unless it’s in a cooked dish, such as a casserole, that reaches an internal temperature of 165°F to kill harmful germs.

Refrigerated smoked seafood, such as salmon, trout, whitefish, cod, tuna, or mackerel, are often labeled as:

• Nova-style
• Lox
• Kippered
• Smoked
• Jerky

It is OK to eat smoked seafood during pregnancy if it is canned, shelf stable or an ingredient in a casserole or other cooked dish.

Don’t Drink Unpasteurized Juice or Cider

Unpasteurized juice, even fresh-squeezed juice, and cider can cause foodborne illness. These beverages have been linked to outbreaks caused by E. coli and other harmful germs. To prevent infection, either choose a pasteurized version or bring unpasteurized juice or cider to a rolling boil and boil for at least 1 minute before drinking.

Avoid Raw Milk, Raw Milk Soft Cheeses, and Other Raw Milk Products

Raw milk is milk from any animal that has not been pasteurized to kill harmful bacteria. Raw milk, also called unpasteurized milk, may contain bacteria such as Campylobacter, E. coli, Listeria, Salmonella or the bacteria that causes tuberculosis. To avoid getting these foodborne illnesses, only consume pasteurized milk and milk products, including cheese.

Don’t eat the soft cheeses listed below unless they’re made with pasteurized milk. Make sure the label says “made with pasteurized milk.”

• Brie
• Feta
• Camembert
• Roquefort
• Queso blanco
• Queso fresco

Cheese made with unpasteurized milk may contain E. coli or Listeria. Instead of eating soft cheese, eat hard cheese such as Cheddar or Swiss.

Pregnant woman should pay particular attention at farmers’ markets to make sure that fresh and soft cheeses are pasteurized.

Cook Eggs Thoroughly

Undercooked eggs may contain Salmonella. Cook eggs until the yolks and whites are firm to kill germs. If you are making a casserole or other dish containing eggs, make sure the dish is cooked to a temperature of 160°F. Make sure that foods that contain raw or lightly cooked eggs are made only with pasteurized eggs. Do not eat foods that may contain raw eggs, such as:

• Homemade eggnog
• Raw batter
• Homemade Caesar salad dressing
• Tiramisu
• Eggs Benedict
• Homemade ice cream
• Freshly made or homemade hollandaise sauce

Don’t Eat Premade Meat or Seafood Salad (Such as Deli Chicken or Tuna Salads)

Don’t buy or eat premade ham salad, chicken salad, or seafood salad which may contain Listeria. These items are commonly found in delis.

Do Not Eat Raw Sprouts

Raw or undercooked sprouts, such as alfalfa, clover, mung bean, and radish may contain E. coli or Salmonella. Cook sprouts thoroughly.

Avoid Undercooked Meat and Poultry

All meat and poultry should be thoroughly cooked before eating. A food thermometer should be used to ensure that the meat has reached the USDA-recommended safe minimum internal temperature. Visit minimum cooking temperatures for specific details.

Following the minimum recommend internal temperature is important because meat and poultry may contain E. coli, Salmonella, Campylobacter, or Toxoplasma gondii.

CDC recommends the following preventive measures to reduce the risk of contracting toxoplasmosis from eating meat:

• Cook meat to the USDA-recommended minimum safe internal temperature.
• Freeze meat for several days at sub-zero (0 °F) temperatures before cooking to greatly reduce chance of infection.
• Wash cutting boards, dishes, counters and utensils with hot, soapy water after contact with raw meat, poultry, seafood, or unwashed fruits or vegetables.
• Wash hands with soap and water.

Reheat Hot Dogs and Luncheon Meats

Reheat these meats to steaming hot or 165°F before eating, even though the label says precooked. These meat items may contain Listeria and are unsafe to eat if they have not been thoroughly reheated.

• Hot dogs
• Luncheon (deli) meats
• Cold cuts
• Fermented or dry sausage
• Any other deli-style meat and poultry

Be Selective with Meat Spreads or Pâté

Do not eat refrigerated pâtés or meat spreads from a deli or meat counter, or from the refrigerated section of a store. They can contain Listeria. Meat spreads and pâté that do not need refrigeration before opening, such as products in cans, jars, or sealed pouches, are a safer choice. Refrigerate these foods after opening.

Don’t Eat Raw Dough

Unbaked (raw) dough or batter can make you sick. Flour hasn’t been treated to kill germs like E. coli. Raw eggs can contain Salmonella. Make sure batter is thoroughly baked or cooked before eating.

Having a baby is an exciting time that often inspires women to make healthier lifestyle choices and, if needed, work toward a healthy body weight. Here you’ll find tips on how to improve your eating and physical activity habits while you’re pregnant and after your baby is born.

These tips can also be useful if you’re not pregnant but are thinking about having a baby! By making changes now, you can get used to new lifestyle habits. You’ll give your baby the best possible start on life and be a healthy example to your family for a lifetime.

Summary of Tips for Pregnancy

• Talk to your health care professional about how much weight you should gain during your pregnancy, and regularly track your progress.
• Consume foods and beverages rich in folate, iron, calcium, and protein. Talk with your health care professional about prenatal supplements (vitamins you may take while pregnant).
• Eat breakfast every day.
• Eat foods high in fiber, and drink fluids (particularly water) to avoid constipation.
• Avoid alcohol, raw or undercooked fish, fish high in mercury, undercooked meat and poultry, and soft cheeses.
• Do moderate-intensity aerobic activity at least 150 minutes a week during your pregnancy. If you have health issues, talk to your health care professional before you begin.
• After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity.
• Gradually return to a healthy weight.

Why is gaining a healthy amount of weight during pregnancy important?

Gaining an appropriate amount of weight during pregnancy helps your baby grow to a healthy size. But gaining too much or too little weight may lead to serious health problems for you and your baby.

According to experts, gaining too much weight during pregnancy raises your chances for developing gestational diabetes (diabetes during pregnancy) and high blood pressure during pregnancy. It also increases your risk for type 2 diabetes and high blood pressure later in life. If you’re overweight or have obesity when you get pregnant, your chances for health problems may be even higher. You could also be more likely to have a cesarean section (C-section).

Gaining a healthy amount of weight helps you have an easier pregnancy and delivery. It may also help make it easier for you to get back to your normal weight after delivery. Research shows that recommended amounts of weight gain during pregnancy can also lower the chances that you or your child will have obesity and weight-related problems later in life.

How much weight should I gain during my pregnancy?

How much weight you should gain depends on your body mass index (BMI) before pregnancy. BMI is a measure of your weight in relation to your height. You can use a formula to calculate your BMI online.

The general weight-gain advice below is for women having only one baby.

It’s important to gain weight very slowly. The old myth that you’re “eating for two” is not true. During the first 3 months, your baby is only the size of a walnut and doesn’t need many extra calories. The following rate of weight gain is advised

• 1 to 4 pounds total in the first 3 months
• 2 to 4 pounds each month from 4 months until delivery

Talk to your health care professional about how much weight gain is appropriate for you. Work with him or her to set goals for your weight gain. Take into account your age, weight, and health. Track your weight at home or when you visit your health care professional.

Don’t try to lose weight if you’re pregnant. Your baby needs to be exposed to healthy foods and low-calorie beverages (particularly water) to grow properly. Some women may lose a small amount of weight at the start of pregnancy. Speak to your health care professional if this happens to you.

How much should I eat and drink?

Consuming healthy foods and low-calorie beverages, particularly water, and the appropriate number of calories may help you and your baby gain the proper amount of weight.

How much food and how many calories you need depends on things such as your weight before pregnancy, your age, and how quickly you gain weight. If you’re at a healthy weight, the Centers for Disease Control and Prevention (CDC) says you need no extra calories in your first trimester, about 340 extra calories a day in your second trimester, and about 450 extra calories a day in your third trimester. You also may not need extra calories during the final weeks of pregnancy.

Check with your health care professional about your weight gain. If you’re not gaining the weight you need, he or she may advise you to take in more calories. If you’re gaining too much weight, you may need to cut down on calories. Each woman’s needs are different. Your needs also depend on whether you were underweight, overweight, or had obesity before you became pregnant, or if you’re having more than one baby.

What kinds of foods and beverages should I consume?

A healthy eating plan for pregnancy includes nutrient-rich foods and beverages. The 2015–2020 Dietary Guidelines for Americans recommend these foods and beverages each day

• fruits and vegetables (provide vitamins and fiber)
• whole grains, such as oatmeal, whole-grain bread, and brown rice (provide fiber, B vitamins, and other needed nutrients)
• fat-free or low-fat milk and milk products or nondairy soy, almond, rice, or other drinks with added calcium and vitamin D
• protein from healthy sources, such as beans and peas, eggs, lean meats, seafood that is low in mercury (up to 12 ounces per week), and unsalted nuts and seeds, if you can tolerate them and aren’t allergic to them.

A healthy eating plan also limits salt, solid fats (such as butter, lard, and shortening), and sugar-sweetened drinks and foods.

Does your eating plan measure up? How can you improve your habits? Try consuming fruit like berries or a banana with hot or cold cereal for breakfast; a salad with beans or tofu or other non-meat protein for lunch; and a lean serving of meat, chicken, turkey, or fish and steamed vegetables for dinner. Think about new, healthful foods and beverages you can try. Write down your ideas and share them with your health care professional.

For more about healthy eating, see the MyPlate Daily Checklist. It can help you make an eating plan for each trimester (3 months) of your pregnancy.

What if I’m a vegetarian?

A vegetarian eating plan during pregnancy can be healthy. Consider the quality of your eating plan and talk to your health care professional to make sure you’re getting enough calcium, iron, protein, vitamin B12, vitamin D, and other needed nutrients. Your health care professional may also tell you to take vitamins and minerals that will help you meet your needs.

Do I have any special nutrition needs now that I’m pregnant?

Yes. During pregnancy, you need more vitamins and minerals such as folate, iron, and calcium.

Getting the appropriate amount of folate is very important. Folate, a B vitamin also known as folic acid, may help prevent birth defects. Before pregnancy, you need 400 mcg per day from supplements or fortified foods, in addition to the folate you get naturally from foods and beverages. During pregnancy, you need 600 mcg. While breastfeeding, you need 500 mcg of folate per day. Foods high in folate include orange juice, strawberries, spinach, broccoli, beans, fortified breads, and fortified low-sugar breakfast cereals. These foods may even provide 100% of the daily value of folic acid per serving.

Most health care professionals tell women who are pregnant to take a prenatal vitamin every day and consume healthy foods, snacks, and beverages. Ask your doctor about what you should take.

What other new habits may help my weight gain?

Pregnancy can create some new food, beverage, and eating concerns. Meet the needs of your body and be more comfortable with these tips. Check with your health care professional with any concerns.

• Eat breakfast every day. If you feel sick to your stomach in the morning, try dry whole-wheat toast or whole-grain crackers when you first wake up. Eat them even before you get out of bed. Eat the rest of your breakfast (fruit, oatmeal, hot or cold cereal, or other foods) later in the morning.
• Eat high-fiber foods. Eating high-fiber foods, drinking water, and getting daily physical activity may help prevent constipation. Try to eat whole-grain cereals, brown rice, vegetables, fruits, and beans.
• If you have heartburn, eat small meals spread throughout the day. Try to eat slowly and avoid spicy and fatty foods (such as hot peppers or fried chicken). Have drinks between meals instead of with meals. Don’t lie down soon after eating.

What foods and drinks should I avoid?

Certain foods and drinks can harm your baby if you have them while you’re pregnant. Here’s a list of items you should avoid.

• Alcohol. Do not drink alcohol, such as wine, beer, or hard liquor.
• Caffeine. Enjoy decaf coffee or tea, drinks not sweetened with sugar, or water with a dash of juice. Avoid diet drinks, and limit drinks with caffeine to less than 200 mg per day—the amount in about 12 ounces of coffee.
• Fish that may have high levels of mercury (a substance that can build up in fish and harm an unborn baby). Limit white (albacore) tuna to 6 ounces per week. Do not eat king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. To get the helpful nutrients in fish and shellfish, you may eat up to 12 ounces of seafood per week, choosing from many safe seafood choices (PDF, 387.44 KB), such as cod, salmon, and shrimp.
• Foods that may cause illness in you or your baby (from viruses, parasites, or bacteria such as Listeria or E. coli). Avoid soft cheeses made from unpasteurized or raw milk; raw cookie dough; undercooked meats, eggs, and seafood; and deli salads. Take care in choosing and preparing lunch meats, egg dishes, and meat spreads. See more food safety guidelines during pregnancy.
• Anything that is not food. Some pregnant women may crave something that is not food, such as laundry starch, clay, ashes, or paint chips. This may mean that you’re not getting the right amount of a nutrient. Talk to your health care professional if you crave something that isn’t food. He or she can help you get the right amount of nutrients.

Should I be physically active during my pregnancy?

Almost all women can and should be physically active during pregnancy. According to current physical activity guidelines (PDF, 14.4 MB) , regular physical activity may

• help you and your baby gain the appropriate amounts of weight
• reduce backaches, leg cramps, and bloating
• reduce your risk for gestational diabetes (diabetes during pregnancy)
• reduce your risk for postpartum depression

There's also some evidence that physical activity may reduce the risk of problems during pregnancy such as preeclampsia (high blood pressure during pregnancy), reduce the length of labor and postpartum recovery, and reduce the risk of having a cesarean section (or C-section).

If you were physically active before you became pregnant, you may not need to change your exercise habits. Talk with your health care professional about how to change your workouts during pregnancy.

Being physically active can be hard if you don’t have childcare for your other children, haven’t exercised before, or don’t know what to do. Keep reading for tips about how you can work around these hurdles and be physically active.

How much and what type of physical activity do I need?

According to current guidelines (PDF, 14.4 MB) , most women need the same amount of physical activity as they did before becoming pregnant. Aim for at least 150 minutes a week of moderate-intensity aerobic activity. Aerobic activities—also called endurance or cardio activities—use large muscle groups (back, chest, and legs) to increase your heart rate and breathing. Brisk walking is a form of aerobic activity.

How can you tell if you’re doing moderate-intensity aerobic activity? Take the “talk test” to find out. If you’re breathing hard but can still have a conversation easily—but you can’t sing—that’s moderate intensity.

If you can only say a few words before pausing for a breath, that’s called vigorous-intensity activity. If you were in the habit of doing vigorous-intensity aerobic activity or were physically active before your pregnancy, then it’s likely okay for you to continue these activities during your pregnancy.

You can talk to your health care professional about whether to or how to adjust your physical activity while you’re pregnant. If you have health issues such as obesity, high blood pressure, diabetes, or anemia (too few healthy red blood cells), ask your health care professional about a level of activity that’s safe for you and your unborn baby.

How can I stay active while pregnant?

Even if you haven’t been active before, you can be active during your pregnancy. Here are some tips.

• Go for a walk where you live, in a local park, or in a shopping mall with a family member or friend. If you already have children, take them with you and make it a family outing.
• Get up and move around at least once an hour if you sit most of the day. When watching TV or sitting at your computer, get up and move around. Even a simple activity like walking in place can help.
• Make a plan to be active while pregnant. List the activities you’d like to do, such as walking or taking a prenatal yoga class. Think of the days and times you could do each activity on your list, such as first thing in the morning, during your lunch break from work, after dinner, or on Saturday afternoon. Look at your calendar or phone or other device to find the days and times that work best and commit to those plans.

How can I stay safe while being active?

For your health and safety, and for your baby’s, you should not do certain physical activities while pregnant. Some of these are listed below. Talk to your health care professional about other physical activities you should not do.

Safety do’s and don’ts

Follow these safety tips while being active.

How can I stay healthy after my baby is born?

After you deliver your baby, your health may be better if you try to return to a healthy weight slowly. Not losing your “baby weight” may lead to overweight or obesity later in life. Slowly returning to a healthy weight may lower your chances of diabetes, heart disease, and other weight-related problems.

Healthy eating, regular physical activity, adequate sleep, and other healthy habits after your baby is born may help you return to a healthy weight and give you energy.

After your baby is born