Vegetable Group (choose fresh, frozen, canned, or dried)
-
Carrots
-
Sweet potatoes
-
Pumpkin
-
Spinach
-
Cooked greens (such as kale, collards, turnip greens, and beet greens)
-
Winter squash
-
Tomatoes and tomato sauces
- Red sweet pepper
Fruit Group (choose fresh, frozen, canned, or dried)
Milk Group
Grain Group
- Fortified ready-to-eat cereals
- Fortified cooked cereals
- Wheat germ
Meat & Beans Group
- Cooked dry beans and peas (such as pinto beans, soybeans, white beans, lentils, kidney beans, chickpeas)
- Nuts and seeds (such as sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, and peanut butter)
- Lean beef, lamb, and pork
-
Shrimp, clams, oysters, and crab
- Halibut, cod, rainbow trout, herring, sardines, rockfish, and yellowfin tuna
NOTE: Avoid shark, swordfish, king mackerel, or tilefish when you are pregnant or breastfeeding. They contain high levels of mercury.
* The foods on this list are the best sources of one or more of the following nutrients: vitamin A, vitamin E, potassium, and iron. Food sources of these nutrients are included because when choosing a typical mix of food choices in each food group, the intake patterns may not meet dietary standards for pregnant and/or breastfeeding women for these nutrients.
|