The Food Groups for Pregnancy:
Grain products: Five to eleven servings daily. Include:Whole grain bread, corn tortillas, rolls, bagels, muffins, whole grain waffles or pancakes, hot grain cereals, rolled oats, cracked wheat, wheat germ, cold cereal, granola, whole grain pastas, brown rice, millet, and bulgur.
Vegetables: Five servings or more daily. Include: A colorful variety of vegetables such as greens (spinach, kale, collard greens, chard, bok choy, beet greens), yellows (winter squash, sweet potatoes, summer squash, corn, carrots), and reds (beets, tomatoes, red peppers)
Fruits: Four servings or more. Include: Avocado, berries, oranges, papayas, bananas, lemons, watermelon, cantaloupe, apricots, pineapples, apples, and peaches.
Milk products and other calcium sources: Three to five servings daily. Include:Milk, yogurt, buttermilk, rice milk, soy milk, kefir, tofu, broccoli, blackstrap molasses, cheese, soy cheese, almonds, sesame seeds, tahini, carob, sea vegetables (kelp, nori, wakami, hijiki, dulse), and mustard greens.
Protein sources: Three servings daily. Include: Eggs, fish, chicken, beef, tofu, tempeh, sardines, salmon, cheese, milk, cottage cheese, tuna, and pork.
Fat sources: Use sparingly. Avoid hydrogenated fats and include: Olive oil, canola oil, salmon, nut butters, avocado, and flax seeds.