Healthy Eating for Two: Daily Meal Planning Guidelines for Pregnant Women

The following chart indicates the minimum number of servings needed for approximately 2,600 calories per day. More or less may be needed depending on your trimester and your activity level.

Whole Grains, Breads, Cereals
	13 or more servings, choose whole grain whenever possible. Serving = 1 slice of bread, 1/2 bun or bagel, 1/2 cup cooked cereal, grain, or pasta, 3/4 to 1 cup of ready–to–eat cereal
Legumes, Nuts, Seeds, Milks
	6 or more servings, choose calcium–rich foods such as fortified soymilk, tofu, and beans often. Serving = 1 cup cooked beans, 4 oz. of tempeh or tofu, 3 oz. of meat analogue, 1/4 cup nuts or seeds, 2 tablespoons nut or seed butter, 1 cup fortified soymilk or other non–dairy milk
Vegetables
	7 or more servings, choose at least one dark green vegetable daily. Broccoli, kale, collard greens, mustard greens, and bok choy are good calcium–rich vegetables and should be selected often. Serving = 1/2 cup cooked or 1 cup raw
Fruits
	7 or more servings, choose fresh fruit and calcium–fortified juices often. Serving = 1/2 cup canned fruit or juice or 1 medium fruit, or 1 cup fruit pieces