||Description and Tips
||What Are Some Foods in This Group?
||How Much Is One (1) Serving? *|
||Fruits give your body carbohydrates, vitamins, minerals, and fiber.
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
|Bread, Cereal, Rice, and Pasta
||This group gives your body carbohydrates, vitamins, minerals, and fiber. Whole grain products are high in these nutrients.
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
||"Free" foods are those that have less than 20 calories. You can often eat free foods without having to account for them in your meal plan.
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