Purpose: The diet in pregnancy and lactation is designed to promote optimal nutrition for the woman and fetus in pregnancy and for the mother and infant during lactation

Use: It is used to meet the increased nutritional needs of the pregnant or lactating woman. Research indicates that well-nourished women are more likely to produce healthy, normal babies.

During pregnancy, your body requires additional calories and nutrients to nourish you and your baby. After pregnancy, nutrition remains important, especially if you plan to breast-feed your baby. Also, make sure to drink plenty of fluids to prevent constipation; try juice, milk, or water. Check with your doctor about taking a multi-vitamin with iron.

Include at least 1 vitamin C rich source and 1 vitamin A rich source- See list below for rich sources of vitamins C and A in fruits and vegetables

Each serving provides 30 milligrams vitamin C. In addition, many of these foods are also good sources of vitamin B6 and folate, as well as vitamin A and fiber. Fresh, frozen, or canned forms may be used.

 Choose at least 1-2 servings/day

• 6 oz. orange, tomato, vegetable, lemon, or grapefruit juice
• 6 oz fruit juices enriched with vitamin C
• 1 orange, kiwi, guava, or lemon, mango, papaya,
• 1/2 cup strawberries
• ½ cup cubed cantaloupe
• 1 medium sapote
• 1/2-cup broccoli, cauliflower, cabbage, snow peas, or Brussels sprouts, cooked
• ½-cup sweet, hot or chili peppers, cooked,
• 2 medium tomatoes
• 1/2 cup tomato puree, or paste
• 2 medium tangerines
• 1/2 grapefruit
• 2 tbsp. hot peppers, raw

Each serving provides 2000 IU vitamin A. In addition to vitamin A, all these foods contain fiber, and the dark leafy vegetables are also generally good sources of vitamin B6, folate, and magnesium.

 Choose at least 1-2 servings/day

• 6 oz apricot nectar or vegetable juice
• 3 medium or ¼ cup dried apricots
• 1/4 cup cantaloupe or mango
• 1/2 cup carrots
• ½ cup cooked Swiss chard, bok choy
• 3/4 cup raw or 1/2 cup cooked spinach or bok choy
• 2 medium tomatoes
• 1/2 cup cooked greens, dandelion, kale, mustard, turnip, collards
• 1/2 cup sweet potato, winter squash, or pumpkin
• 1/2 papaya

• Whole-grain or enriched breads, bagels, tortillas, English muffins, crackers, hamburger/hot dog buns, dinner rolls, and pita bread
• Whole-grain or enriched ready-to-eat cereals and cooked cereals such as oatmeal, grits, and farina
• Whole-grain or enriched rice, spaghetti, macaroni, or other type of noodles
• Pancakes, waffles, pretzels, and rice cakes

Milk and milk products like yogurt, cheese and cottage cheese

• Beef such as sirloin, round, chuck
• Pork such as tenderloin
• Lamb such as chops or leg
• Veal, chicken and turkey
• All fresh, frozen, or canned fish and shellfish
• Eggs, dried beans and peas, tofu

Foods in this group add flavor and pleasure to eating but provide mostly calories with few or no nutrients.

Include moderate amounts occasionally: bacon, butter, candy, cream, cream cheese, frosting, fruit drinks, gelatin desserts, honey, jam, jelly, lard, margarine, mayonnaise, molasses, popsicles, salad dressings, shortening, soft drinks, sour cream, sugar, syrup, vegetable oil

While all nutrients are important at these times, your body has increased needs for folate (a vitamin), iron, and calcium. You need to plan your diet to include foods rich in these nutrients.

A high intake of vitamin C will help increase iron absorption

• Liver, beef, pork, veal, Lamb, turkey
• Iron enriched breads and cereals
• Dried beans, brewers yeast, green leafy vegetables raisins, dried prunes, apricots
• Blackstrap molasses
• Nuts and seeds

Women in the second half of pregnancy have very high iron needs and may need to take a supplement regardless of the type of diet they follow. Your health care provider will discuss iron supplements with you.

• Green leafy vegetables (spinach, beet, and turnip greens), kidney, liver, beef, brewers yeast, wheat products, eggs.

• Milk group (milk, yogurt, cottage cheese, cheese).
• Fish with bones (canned salmon), tofu
• Dark leafy vegetables, bok choy, broccoli, beans
• Figs, sunflower seeds, tahini, almond butter
• Calcium fortified soymilk, juices and cereals

Calcium Rich Foods:

Folacin Rich Foods:

Iron Rich Foods:

FATS & SNACKS 3 servings a day

MEAT & MEAT SUBSTITUTES 7 ounces a day

MILK & DAIRY

(1 cup or 1 oz)

4 cups or more each day

BREADS & GRAINS

(1 slice, 1 oz. or 1/2 cup)

6 (7 for lactation) -11 servings each day

Vitamin A Rich Foods

Vitamin C Rich Foods

GENERAL MEAL PLAN FOR PREGNANCY AND LACTATION

FRUITS AND VEGETABLES

(1/2 cup, 1 piece)

5-9 servings each day