Eat a Range of Healthy Foods During Pregnancy

Your baby grows best when you eat right. Try to eat from all 5 food groups each day. Below you’ll find general guidelines. For amounts that fit your exact needs, please speak with a WIC nutritionist.

What counts as 1 ounce:

• 1 slice of bread or a tortilla
• 1⁄2 bagel or hamburger bun
• 1⁄2 cup cooked rice, noodles, or cereal
• 1 cup flake-type cereal

Try these:

• Oatmeal
• Whole-wheat bread
• Brown rice
• Corn or whole-wheat tortillas

What counts as 1 cup:

• 1 cup raw, cooked, or canned vegetables
• 2 cups leafy greens
• 1 cup 100% vegetable or tomato juice

Keep these tips in mind:

• Eat the rainbow! Select vegetables of all colors.
• Add them to scrambled eggs, rice, noodles, salads, and casseroles.

What counts as 1 cup:

• 1 cup raw, frozen, cooked, or canned fruit
• 1⁄2 cup dried fruit
• 1 cup 100% fruit juice

Try these:

• Choose different types and colors of fruit.
• Put sliced or chopped fruit on cereal, pancakes, or frozen yogurt.

What counts as 1 cup:

• 1 cup low-fat (1%) or non-fat dairy milk or yogurt
• 1 cup lactose-free dairy milk or yogurt
• 1 cup fortified soy milk or yogurt
• 1-½ ounces hard cheese (cheddar, mozzarella, Swiss)

Try these:

• Choose low-fat or non-fat milk.
• Ask your WIC clinic about swapping some milk benefits for yogurt or cheese.

What counts as 1 ounce:

• 1 ounce beef, chicken, turkey, tofu, or fish
• 1⁄2 cup canned light tuna
• 1 egg
• 1⁄4 cup cooked beans
• 1 tablespoon peanut butter

Keep these tips in mind:

• A 3-ounce serving is the size of a deck of cards.
• Choose lean meats, and bake, broil, or grill them.
• Beans are a great source of protein. Use your WIC benefits to buy canned or dried beans.