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Food Groups and Servings During Pregnancy

Grain Products: 5 to 11 servings. 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 bulgar.

Vegetables: 5 servings or more. Include a colorful variety of vegetables such as spinach, yellow squash, red peppers, pumpkin, corn, arugula, collard greens, carrots, turnip greens, dandelion leaves, purslane, chard, sweet potatoes, white potatoes, broccoli, and endive.

Fruits: 4 servings or more. Include oranges, papayas, tomatoes, lemons, rose hips, berries, watermelon, cantaloupe, apricots, pineapples, apples, and peaches.

Milk products and other calcium sources: 3 to 5 servings. 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: 3 servings. Include eggs, fish, chicken, beef, tofu, tempeh, sardines, salmon, cheese, milk, cottage cheese, tuna, and pork.

Fat sources: use sparingly. Include olive oil, canola oil, salmon, nut butters, avocado, and flax seeds.