Scaling the Pyramid: Eating Right During Pregnancy

Name: Women's Wellness Center
Price range: $

Lindsay Leider • April 6, 2019

This isn't the pyramid you learned about in grade school.

by LINDSAY LEIDER, CNM, APRN

Certified Nurse Midwife & Advanced Practice Registered Nurse

The first step toward healthy eating is to look at the foods in your daily diet. Having healthy snacks that you eat during the day is a good way to get the nutrients and extra calories that you need. You may find it easier to eat snacks and small meals throughout the day rather than three big meals a day. Pregnant women need to eat an additional 100-300 calories per day. This is not a lot of food. It is equivalent to a small snack such as one half of a peanut butter and jelly sandwich and an orange.

As much as possible, you should incorporate a balance of healthy foods in your diet. The best way to do this is by following the food pyramid listed below. Note: This is not necessarily the same food "pyramid" you learned about in grade school.

The Foundation: Vegetables

At least 3-6 servings daily (1 serving is about 1 cup)

Some examples include broccoli, spinach, kale, carrots, peppers, tomatoes, zucchini and squash.

Healthy Fruits

At least 2-5 servings daily (1 serving is about 1 cup)

Some examples include berries of all varieties, bananas, pineapple, grapes and oranges.

Lean Proteins

Around 2-4 servings daily (1 serving is about ¾ cup)

Some examples include beans, edamame, chicken, turkey, eggs and fish.

Unrefined Whole Grains

Around 2-4 servings daily (1 serving is about ½ cup)

Some examples include brown rice, quinoa, sweet potatoes, oats, pita, and whole grain bread.

At the Top: Healthy fats

Around 1-2 servings daily (1 serving is about ¼ cup)

Some examples include avocado, nuts, seeds, and hummus.

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