Healthy Diet During Pregnancy


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    Healthy Diet During Pregnancy

    Food Group and Recommended Serving Sizes

    Dairy Foods (4 servings)

    Rich in Calcium, Protein, Vitamins & Minerals


    Milk, yogurt, cheese, salmon, dark leafy greens, cottage cheese

    • 1 cup milk or yogurt

    • 1/3 cup dry milk powder

    • 1 ½ oz cheese

    • 2 cups cottage cheese

    • ½ cup canned salmon

    • 2 cups dark leafy greens

    Protein Foods (6 servings)

    Rich in protein, iron and B vitamins


    Beef, pork, lamb, chicken, fish, eggs, cheese, cottage cheese,
    Tofu, peanut butter, dried beans or peas, nuts, seeds

    • 1 oz meat, chicken or fish

    • ¼ cup tuna, cottage cheese, tofu

    • 1 egg or 1 oz cheese

    • 2 tbs peanut butter

    • ½ cup dried beans or peas

    • 1/3 cup nuts or ¼ cup seeds

    Vitamin A Rich Fruits and Vegetables (1 Serving)

    Rich in Vitamin A and fiber


    Carrots, spinach, dark leafy greens, sweet potatoes, winter squash, chili peppers, red peppers, tomatoes, cantaloupe, mango, papaya, apricots, vegetable juice cocktail

    • ½ cup cooked vegetables

    • 1 cup raw dark leafy greens

    • 2 tbs chili peppers

    • ½ cup red peppers

    • 2 med tomatoes

    • 6 oz vegetable juice cocktail

    • ½ cup raw green onions

    • ¼ cup dried or 3 raw apricots

    • ½ medium papaya

    • ¼ med cantaloupe or mango

    Vitamin C Rich Fruits and Vegetables (1 Serving)

    Rich in Vitamin C and fiber


    Oranges, grapefruit, tangerines, lemons, cantaloupe, kiwi fruit, strawberries, mango, papaya, broccoli, brussel sprouts, cabbage, cauliflower, chili peppers, red and green peppers, tomatoes

    • 6 oz citrus juice

    • 1 orange or lemon

    • ½ grapefruit

    • 2 med tangerines

    • ¼ med cantaloupe or papaya

    • 1 med kiwi fruit or mango

    • ½ cup strawberries

    • ½ cup broccoli, brussel sprouts, or cauliflower

    • 1 cup raw or ½ cup cooked cabbage

    • 2 tbs raw chili peppers

    • ½ cup red or green peppers

    • 2 med tomatoes

    Other Fruits and Vegetables (3-7 Servings)

    Rich in other Vitamins, Minerals and Fiber


    Apples, bananas, grapes, peaches, pears, pineapple, plums, watermelons, green beans, beets, corn, cucumbers, lettuce, peas, potatoes, radishes, zucchini

    • 1 piece fresh fruit

    • ½ cup canned or cooked

    • 1 cup raw

    • ¼ cup dried

    Bread and Cereals (6-11 Servings)

    Rich in B Vitamins, Iron and Fiber


    Breads, tortillas, crackers, hot and cold cereals, rice, noodles, macaroni

    • 1 slice bread

    • 1 roll

    • 1 tortilla

    • ½ cup rice or pasta

    • ¾ cup cold cereal

    • ½ cup cooked cereal

    • 1 oz cracker


    Provide Vitamin A and essential fatty acids


    Butter, margarine, oils, bacon, salad dressings, olives, avocados

    As needed to meet calorie needs. Use in moderation. Fats occur normally in many foods such as meat, poultry and dairy products


    Drink at least 8 glasses of liquids each day. Avoid drinks high in sugar and caffeine. Don’t drink any alcoholic beverages

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