Food Groups

Choose a diet that is low in saturated fat, trans-fats, and cholesterol and moderate in total fat. Use vegetable oils rather than solid fats (such as those in meat or dairy foods and shortening).

• Salad dressing
• Butter/ margarine
• Mayonnaise
• Vegetable oil, canola oil, olive oil, soybean oil, sunflower oil
• Spray vegetable oil

• 1 tsp butter, margarine, or oil
• 1 TBSP regular salad dressing or mayonnaise
• 2 TBSP low-fat or light salad dressing

Choose milk, cheese, and yogurt products that are fat free or low fat (1%).

• Milk, powdered milk, condensed milk, buttermilk
• Lactose-free milk
• Cheese
• Plain yogurt
• Frozen yogurt

• 1 cup fat-free or low-fat (1%) milk
• 2 ounces fat-free or low-fat cheese
• 1 cup lactose-free milk
• 1 cup fat-free plain yogurt
• 1/3 cup powdered, non-fat milk

Trim extra fat off meats, including the skin. Use broiling, grilling, and roasting to cook meats without adding fat or cholesterol.

• Lean beef, poultry, pork, seafood, lamb, meat substitute
• Eggs, egg substitute
• Tofu
• Peanut butter and peanuts

• 3 ounces cooked lean meat, chicken, fish, or pork
• 1/2 cup tofu
• 1 egg
• 2 TBSP peanut butter

• Carrots, celery, okra, Brussels sprouts, asparagus, cauliflower, broccoli, mushrooms, peppers, squashes, tomatoes, onions, cucumbers
• Leafy vegetables: lettuce, spinach, cabbage

• 1 cup raw vegetables
• 1/2 cup cooked vegetables
• 1 cup leafy, raw vegetables
• 1/2 cup tomato or vegetable juice

Choose fresh fruits, fruits canned in their own juices or in water, or frozen fruits.

• Bananas, apples, berries, mango, plums, peaches, figs, pears, grapes, prunes
• Citrus fruits: oranges, tangerines, grapefruit, kiwi, pineapple
• Melons: watermelon, cantaloupe, honeydew

• 1 piece small-to-medium whole fruit (about 1/2 cup of cut pieces)
• 1 slice of melon
• 1/2 cup canned or fresh fruit pieces
• 1/2 cup or 4 fl.oz. fruit juice
• 1/2 banana

Avoid high-fat or fried starchy vegetables and grain products. Use seasonings and fat-free or low-fat toppings and sauces to add flavor.

• Bread: sandwich and dinner breads, bagels, flour tortillas, pita, rolls, pizza crust, cornbread, taco shells
• Starchy vegetables: white or sweet potatoes
• Legumes (peas, corn, beans)
• Rice, noodles, pasta (spaghetti/macaroni), dry or cooked cereal, oatmeal
• Crackers, pretzels, unbuttered popcorn, breadsticks

• 1 slice whole grain bread
• 1/2 bagel, English muffin, or six-inch flour tortilla
• 1 small muffin or waffle
• 2 pancakes
• 5 crackers
• 1/3 cup cooked rice
• 1 small baked potato (plain)
• 1/2 cup cooked cereal, pasta, mashed potatoes
• 1/2 cup cooked beans or lentils
• 1/2 cup sweet potatoes, yams, peas, or corn
• 3/4 cup dry, unsweetened cereal

Water is considered a "free" food; you can drink as much water as you want. In fact, most health care providers recommend that you drink a lot of water when you are pregnant.

• Raw vegetables: cabbage (all varieties), celery, cucumber, endive, lettuces (all varieties), mushrooms,peppers, radishes, spinach
• Drinks: sugar-free/ unsweetened and low- salt versions of broth, bouillon, consommes, mineral water, club soda.
• Condiments-Group 1: ketchup, fat-free cream cheese, horseradish, fat-free mayonnaise, fat-free margarine, reduced-fat margarine, mustard, fat-free or reduced-fat sour cream, taco sauce; Group 2: salsa; Group 3: soy sauce, non-stick cooking spray
• Seasonings-garlic, herbs, flavoring agents, pimento, spices (Note: ”salt” seasonings are high in sodium and should be used only in small amounts.)

• Up to 2 cups raw vegetables
• Drinks: 8 fluid ounces
• 1 TBSP Group 1 condiments
• 1/4 cup Group 2 condiments
• Group 3 condiments—no limit
• 2 to 3 dashes of seasonings
• Water