If you’re pregnant, you’re more than likely more than aware that you might need to tweak your diet to become more Baby-conducive, but what does that really mean? Pregnancy isn’t the time for fad diets, but rather for maintaining well-balanced food-eating across all of the food groups – check out the chart below for a bit of guidance!
First trimester
| Food group | Serving size | Underweight | Normal | Overweight | Obese |
|---|---|---|---|---|---|
| Protein | 3 oz. or 1/2 cup (about a deck of playing cards) |
4 servings | 4 servings | 3 servings | 3 servings |
| Grains | 4 oz. or 1/2 cup (about the size of a baseball) |
7 servings | 7 servings | 6 servings | 6 servings |
| Dairy | 2 oz. or 1 cup (about the size of a tennis ball) |
4 servings | 4 servings | 3 servings | 3 servings |
| Fruits & veggies |
1/2 cup (about the size of a lightbulb) |
10 servings | 10 servings | 8 servings | 8 servings |
| Sweets | 4 oz. or 1/2 cup (about the size of 1/2 a baseball) |
1 serving | 1 serving | 1 serving | 1 serving |
| Water | 8 fl oz. | 8 servings | 8 servings | 8 servings | 8 servings |
Second trimester
| Food group | Serving size | Underweight | Normal | Overweight | Obese |
|---|---|---|---|---|---|
| Protein | 3 oz. or 1/2 cup (about a deck of playing cards) |
6 servings | 6 servings | 5 servings | 5 servings |
| Grains | 4 oz. or 1/2 cup (about the size of a baseball) |
7 servings | 7 servings | 6 servings | 6 servings |
| Dairy | 2 oz. or 1 cup (about the size of a tennis ball) |
3 servings | 3 servings | 2 servings | 2 servings |
| Fruits & veggies |
1/2 cup (about the size of a lightbulb) |
12 servings | 12 servings | 10 servings | 10 servings |
| Sweets | 4 oz. or 1/2 cup (about the size of 1/2 a baseball) |
1 serving | 1 serving | 1 serving | 1 serving |
| Water | 8 fl oz. | 8 servings | 8 servings | 8 servings | 8 servings |
Third trimester
| Food group | Serving size | Underweight | Normal | Overweight | Obese |
|---|---|---|---|---|---|
| Protein | 3 oz. or 1/2 cup (about a deck of playing cards) |
7 servings | 6 servings | 5 servings | 5 servings |
| Grains | 4 oz. or 1/2 cup (about the size of a baseball) |
7 servings | 7 servings | 6 servings | 6 servings |
| Dairy | 2 oz. or 1 cup (about the size of a tennis ball) |
3 servings | 3 servings | 2 servings | 2 servings |
| Fruits & veggies |
1/2 cup (about the size of a lightbulb) |
14 servings | 12 servings | 12 servings | 10 servings |
| Sweets | 4 oz. or 1/2 cup (about the size of 1/2 a baseball) |
1 serving | 1 serving | 1 serving | 1 serving |
| Water | 8 fl oz. | 8 servings | 8 servings | 8 servings | 8 servings |
Reviewed by Dr. Jaime Lo
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Sources
- “Weight Gain During Pregnancy: Number 548.” ACOG. American College of Obstetricians and Gynecologists, 1/13/2015. Web.
- Mayo Clinic Staff. “Pregnancy diet: Focus on these essential nutrients.” Mayo Clinic. Mayo Clinic, 3/1/2014. Web.
