What to Eat While Pregnant & Breastfeeding: Handy Diet Chart

Stacelynn Caughlan Cl.N. C.H.

Follow this easy to use chart to make sure you’re getting the proper nutrition during pregnancy and breastfeeding.

How to calculate your recommended servings:

P=pregnant (2nd and 3rd trimesters)
L=lactating

PROTEIN
P=4 L=33 C milk
1 1/4 C evap.skim milk
1 C nonfat dry milk
1 3/4 C yogurt
3/4 C low-fat cottage cheese
3-3 1/2 oz cheese
3 eggs
5 egg whites
3 1/2 oz canned fish
5-6 oz seafood
3 oz poultry or meat
2/3 C miso*
5-6 oz tofu*
3-3 1/2 oz nuts/seeds
5-6 Tbls peanut butter
Veg PROTEIN Combos
(1A+1B = 1 Protein) measured cookedA 2/3 C lentils/split peas
A 3/4 C beans
A 1 1/3 C green peas
A 1/2 C miso
A 4 oz tofumeasured before cooking unless notedB 2-4 oz ww pasta
B 1/3 C wheat germ
B 2/3 C oats/whole grain barley
B 1 C wheat flakes
B 1 C wild rice
B 1 1/2 C cooked brown rice
B 1 1/2 C bulgur, millet, kasha
B 4 slices whole grain bread
B 2 ww pitas
B 2 ww english muffins
B 1/2 C soy flour
B 2/3 C ww flour
B 1/4 C tahini
B 1/3 C peanuts
B 3 Tbls peanut butter
B 1/2 C black walnuts
B 2/3 C english walnuts
B 1/2 C almonds, Brazil nuts, cashews
B 1 1/2 C pine nuts
B 2 oz sunflower seeds, pistachio nuts
B 1/4 C brewers yeast
CARBOHYDRATES
P/L=4-51/2 C brown rice
1/2 C wild rice
1/5 C WW flour
1/5 C soy flour
1/4 C whole rye flour
1/2 C millet, bulgur, triticale
1/2 C kasha
1/2 C unpearled barley
1/4 C whole-grain cornmeal
1 serving whole-grain cereal
1/3 C rolled oats or other whole grain
2 Tbls wheat germ
1/4 C bran
1 slice whole grain bread
1 small ww pita
1/2 ww bagel or English muffin
1 ww tortilla
2-6 whole grain crackers
2 brown rice cakes
6-8 small ww bread sticks
2/3 C black-eyed peas
1/2 C beans, lentils, split peas
1/2 C soybeans
1 oz ww pasta
2 C popcorn
1 oz pumpkin seeds
1 Tbls brewers yeast

 

GREEN AND YELLOW
P/L=32 medium apricots
1/2 C canned apricots
1/8 cantaloupe
1/4 large mango
2 med nectarines
1 large peach
1 C asparagus
1/2 C bok choy
3/4 C fresh broccoli
1 1/2 C peas
1/3 C cooked kale, chard
1/2 C mustard greens, collards
1/4 C dandelion, turnip greens
1 1/2 C endive
1 1/2 C dark leafy lettuce
1/2 C raw spinach
1/4 C cooked spinach
1/2 small carrot
1 Tbls canned pumpkin
1/4 C winter squash
1/4 small baked potato/yam
1 large tomato
3/4 C cooked tomatoes
1 1/2 C tomato juice
3/4 C vegetable juice
1/2 large red pepper
OTHER FRUITS AND VEGETABLES
P/L=1-21 med apple
1 C apple juice
1/2 C applesauce
1 small banana
2/3 C cherries
3 figs
2/3 C grapes
1 med peach
1 med pear
3/4 C diced pineapple
2 med plums
5 dates or prunes
3/4 C prune juice
1/4 C raisons
1/4 C currants
5-6 asparagus spears
1/2 avocado
1 C bamboo shoots
3/4 C green beans
1 C bean sprouts
1 C beets
1 C shredded Savoy cabbage
2 ribs celery
1 small ear corn
1 C cooked eggplant
1 C sliced Jerusalem artichoke
1/2 C sliced mushrooms
1 C sliced onion
2/3 C cooked parsnip
2/3 C peas
1 small potato
2 oz cooked seaweed or kelp
1/2 C summer squash
VITAMIN C FOODS
P/L=21/2 C fresh strawberries
1 1/3 C black- or raspberries
1 1/2 C blueberries
1/4 cantaloupe
1/8 small honeydew
1/2 grapefruit
1 small orange
1/2 C fresh/frozen fruit juice
1/2 guava
1 large tangerine
2/3 med kiwi
1/2 large mango
1/2 C papaya
1 C asparagus
1/2 C fresh broccoli
1/2 C brussel sprouts
2 C cooked green cabbage
2/3 C fresh cauliflower
1 C cooked collards
2 C cooked dandelion greens
3/4 C fresh kale
1 1/4 C mustard greens
3 C raw spinach
2 C cooked spinach
1/2 med green pepper
1/3 med red pepper
2 small tomatoes
1/2 C cooked tomatoes
1 C tomato juice
1 1/4 C tomato sauce
3/4 C vegetable juice

 

IRON
P/L=40-80mg5 dried apricots 1.7
1 avocado 2.1
1/2 C currents 2.3
1/4 C wheat germ 2.6
1 C ww pasta 1.5
5 dried peaches 5.3
5 dried pears 3.7
1/2 C raisins 1.7
1/2 C kidney beans 2.5
1/2 C lentils 3.3
1/4 C almonds 2
1/2 C coconut milk 3.9
1 oz sunflower seeds 1.9
1 Tbls molasses 3.2
1/2 C yellow beans 2.2
1/2 C roasted soybeans 3.4
1/2 C black beans 2
ZINC
P=20mg L=25mg1/2 C roasted soybeans 4.1
1/2 C sunflower seeds 2
1 oz sesame seeds 2.9
1/4 C pumpkin seeds 2.1
2 Tbls p. butter 1
1/2 C coconut milk 1.6
1/2 C yellow beans 1
1/2 C split peas 2
1/2 C ww pasta .5
1/4 C wheat germ 4.7
1 egg .7
CALCIUM
P=4 L=51 1/2 oz hard cheese
2 oz soft cheeses
1 3/4 C low-fat cottage cheese
1 C milk
1 C buttermilk
1 C yogurt
1/2 C evaporated skim milk
1/3 C nonfat dry milk
1 C enriched non-dairy beverage
2/3 C almond
1 3/4 C fresh broccoli
1 C cooked collards
1 1/2 C cooked kale
1 1/2 C fresh turnip greens
1 C chickpeas
3 C beans
1 1/2 C roasted soybeans
10 figs
3 Tbls blackstrap molasses
9 oz tofu (prepared with calcium)
4 oz canned salmon with bones
3 oz canned sardines with bones
1 1/3 C oysters
Stacelynn Caughlan is a Clinical Nutritionist and Certified Herbalist who specializes in Prenatal and Pediatric Health.