My Pregnancy Plate

Fruit: Choose whole fruits; limit fruit juices and dried fruits. 

Non-starchy Vegetables: Aim for 2 cups at meals; broccoli, leafy greens, green beans, tomato, cauliflower, carrots, bell peppers, mushrooms, etc.  

Protein: Choose protein sources such as poultry (chicken, turkey), Fish/Seafood*, Beef (ideally grass-fed), Eggs, Pork, Soy, Tofu, Edamame. Ideally choose full-fat, unsweetened dairy products (plain Greek yogurt, whole milk, full-fat cheese).  

Starchy Vegetables/Whole Grains: More often choose whole grains (quinoa, brown rice, whole grain pasta) over those made with white flour. Starchy vegetables include potatoes, peas, and corn, which are good sources of fiber. 

Fat: Focus on healthier sources of fat (nuts/nut butter, avocado, olive oil, seeds, butter/ghee). Try drizzling olive oil on vegetables or sprinkling chia seeds on your salad.  

Fluid: Water, decaf tea, decaf coffee; Limit sugary beverages (regular soda, sweetened teas, fruit juices). 

Activity: Aim for at least 30 minutes daily of physical activity (walking, jogging, etc). Always check with your provider before starting an exercise regimen.

The guide above is a general guideline for eating during pregnancy. If you have been diagnosed with gestational diabetes or have other health concerns, please schedule an appointment with our dietitian and/or discuss it with your provider.