The Pregnancy Food Guide

What  you choose to eat when you are pregnant may influence you and your baby's health now and for years to come. Steady, gradual weight gain achieved through balanced and healthy nutrition is best for you and your baby. Here are simple food guide for reference.

Healthy Portein:

• Healthy portein: Chichen, turkey, fish, low fat dairy products, eggs, beans, nuts, peanut butter, lean meat, tofu
• Fish - eat about 12 ounces, 2 average meals, a week of variety of fish and shellfish that are low in mercury. ( shrimp, canned light tuna, salmon, pollock and catfish)
• Other sources of DHA include walnuts, wheat germ, canola oil, flaxseed oil and omega 3 enriched eggs or consider taking a supplement with DHA.

Healthy Fat:

• Healthy Fats in olive and canola oil, fatty fish (salmon, herring and sardines), avocados, peanut butter, salad dressings, nuts and seeds
• Avoid trans fat or foods with hydrogenated or partially hydrogenated fat (packaged and processed foods, fried foods, and fast foods.)
• Limit saturatef fat (butter, lard, whole milk dairy products, high fat meats such as sausage and bacon)

Healthy Carbohydrates:

• Healthy souce: whole fruits and vegetables ( five to nine servings a day). Choose whole fruit rather than juice. Frozen and canned fruits and vegetables are acceptable. However, canned fruits in syrup are higher in sugar and canned vegetable are higher in salt.
• Eat whole grain products: whole wheat bread, oatmeal, brown rice, whole grain pasta, seeded rye, barley, quinoa, wheat berries, bulhur, millet and kasha. 
• Limit instant grains and refined carbohydrates ( cookies, soda, instant rice and instant oatmeal. )

Fluid:

• Water: drink enough water to never feel thirsty and so urine is light in color
• Pasteurized low fat milk and lightly flavored waters
• Limit juices and other sweetened beverages, which are high in calories

Eating out can be challenging especially when you are trying to eat healthy. Portion control is key. Here are sample healthy meals out:

1. Grilled chicken on salad greens with dressing on the side
2. Turkey breast with lettuce and tomato on a whole wheat roll-up
3. 2 slices of vegetarian pizza with a side green salad
4. Beef, chicken or shrimp fajitas
5. Chicken or seafood stir-fry and specify "light on the oil and sauces."

Reference: http://www.pregnancyfoodguide.org/images/pregnancy_food_guide.pdf