•        Limit salty foods — Salt causes your body to retain water. Although there is no documented risk to mother or baby, you might want to limit extra salty foods to avoid feeling overly bloated. Do not restrict salt unless prescribed by your health care provider.

•        Decrease the total amount of fat you eat to 30 percent or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.

•        Limit cholesterol intake to 300 milligrams (mg) or less per day.

•        DO NOT DIET or try to lose weight during pregnancy. — Both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.

Breads and grains

9 or more servings/day

•        1 slice of bread

•        1/2 bagel or English muffin

•        1 rice cake

•        6 crackers (such as matzo, bread sticks, rye crisps, saltines, or 3 graham crackers)

•        3/4 cup ready to eat cereal

•        1/2 cup pasta or rice

•        Small plain baked potato

•        1 small pancake

•        1 6-inch tortilla

Fruits and vegetables

4 or more servings/day of vegetables / 3 or more servings of fruit

•        3/4 cup fruit juice or 1/2 cup vegetable juice

•        1 piece fresh fruit

•        1 melon wedge

•        1/2 cup chopped, cooked

or canned fruit

•        1/2 cup cooked or canned vegetables

•        1 cup chopped, uncooked vegetables

Dairy

4 or more servings/day

•        1 cup low-fat milk or soy milk

•        1 cup low-fat yogurt

•        1 1/2 ounces of cheese

•        1/2 cup of cottage cheese

Protein

3 servings per day

•        1/2 cup cooked dried beans or peas

•        1/2 cup tofu

•        1/4 cup nuts or seeds

•        2 tablespoons of peanut butter

•        One egg or two egg whites

Fats and oils

In limited amounts (about 5 to 8 tsp./day)

•        Olive, canola, or peanut oils

•        Tub margarine

•        Fat-free salad dressing

Sweets and snacks

In limited amounts

•        Fat-free baked goods

•        Sherbet, sorbet, Italian ice, popsicles

•        Low-fat frozen yogurt

•        Angel food cake

•        Fig bars

•        Gingersnaps

•        Jelly beans, hard candy

•        Plain popcorn

•        Pretzels

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