Recommended food choices from the food pyramid-Department of Obstetrics and Gynecology : University of Iowa Health Care

Department of Obstetrics and Gynecology
UI Maternity Care

Recommended Food Choices from the Food Pyramid

Grain Products

6 to 11 servings a day

Grain products provide energy, vitamins and minerals.
Whole grain products, like whole wheat breads, are good sources of folic acid.

Limit pastries, doughnuts, and cookies because they are high in fat.

Choose these Grain Products (amount for 1 serving)

1 slice whole grain bread

3/4 cup ready to eat enriched cereal	2 tortillas
1/2 cup oatmeal, grits, cooked wheat	1 pita
1 pancake or waffle	1 muffin
1/2 cup spaghetti or noodles	4 soda-type crackers
1/2 cup rice, enriched or brown	2 rice cakes

Vegetables

3 to 5 servings a day

Vegetables provide vitamins and minerals.
Leafy green vegetables and beans are good sources of folic acid.
Fresh vegetables are best, but frozen or canned vegetables are okay.
Avoid fried vegetables like french fries.

Choose these Vegetables (amount for 1 serving)

1 cup brussels sprouts	1/2 cup carrots
1 cup broccoli	1/2 cup squash
1/2 cup spinach	1/2 cup eggplant
1 cup collard greens, kale or cabbage	1/2 cup green beans
1/2 cup sweet peas	1 medium tomato
1/2 baked potato	4-6 asparagus spears
1 small sweet potato

Fruits

2 to 4 servings a day

Fruits provide vitamins and minerals.
Limit fruit drinks with added sugar. Real fruit juice has more of the vitamins you need.

Choose these Fruits (amount for 1 serving)

1 orange	1 small banana
1/2 cup orange or grapefruit juice	1 apple
1-1/4 cups cubed watermelon	1 guava
3/4 cup strawberries	2 tablespoons dried fruit

Milk and Milk Products

3 to 4 servings a day **

Calcium builds bones and teeth.
Limit non-dairy milk substitutes. Coffee creamers and condensed milk have low nutritional value.
If you cannot digest the sugar in milk, or are lactose-intolerant, there are special products in the dairy section you can buy.

Choose these Milk and Milk Products (amount for 1 serving)

1 cup milk: whole, lowfat, skim, powdered, or buttermilk

1 cup yogurt

1 cup cottage cheese

2 1” cubes cheese

1 cup pudding or custard

1-1/2 cups soup made with milk

1 cup ice milk or ice cream

Meat and Protein Foods

2 to 3 servings a day

Protein builds strong muscles and blood.
Liver is an excellent source of folic acid.
Limit high fat and processed meats such as hot dogs, bologna, sausage, spare ribs, corned-beef hash, turkey wings, and bacon.

Choose these Meat and Protein Foods (1 serving is equal to 2 to 3 ounces)

beef	2 eggs
lamb	1 cup baked beans
pork	1 cup dried peas/beans
liver	1 cup tofu
chicken	1/4 cup peanut butter
turkey	1/2 cup nuts
fish
shellfish

** 4 servings are recommended for pregnant women under the age of 19.

Fish

In 2001, the FDA (U.S. Food and Drug Administration) said that shark, swordfish, king mackerel and tilefish should not be eaten by pregnant women, nursing mothers, women and children. These fish contain too much mercury. Fish considered safe for pregnant women are farm-raised trout and catfish, shrimp, fish sticks, flounder (summer), wild pacific salmon, croaker, mid-Atlantic blue crab and haddock. Light tuna has higher levels of mercury than shrimp, salmon, pollock and catfish. White tuna has three times more mercury than light tuna. Tuna steaks are higher in mercury. Nearly all seafood contain traces of methylmercury. Health officials recommend eating up to 6 ounces per week of seafood that is low in mercury. For more information about risks of mercury in seafood, call toll-free 1-888-SAFEFOOD or visit the FDA’s Food Safety Website, www.cfsan.fda.go.

Peer Review Status: Internally
Peer Review Date: 2004

Last modification date: Thu Aug 23 12:28:59 2007
URL: http://www.uihealthcare.com /depts/med/obgyn/patedu/prenatalcare/foodrecommend.html