Good Nutrition For Pregnant Women
Tuesday, February 16, 2010 at 10:45PM
Eliza Andrews

Good nutrition throughout pregnancy is important for both baby and mother.  The key to staying fit during pregnancy is to eat properly and ensure good nutrition, but not to gain excess weight.  In pregnancy, we require an additional 300 calories a day.  This does not add up to much (one bran muffin and a cup of yogurt.)  The challenge is to create a balanced, energizing diet. The recommended weight gain for pregnancy is 25 to 35 pounds.  Women who were underweight prior to pregnancy may need to gain more, overweight women a little less. If you have concerns about your weight gain, please talk to your healthcare provider.

This food pyramid is a guide to help you eat sensibly and in appropriate amounts during pregnancy.  At the bottom of the pyramid are the foods you should eat in generous amounts.  At the top are the foods you should eat sparingly.  That does not mean you have to deny yourself totally, just be sensible and limit your intake of these foods to small amounts.

 Below are examples of serving sizes (this may surprise you!)

  1. Bread Group:  one slice of bread, ½ cup rice or ½ cup pasta
  2. Fruit Group: one medium apple or ½ grapefruit
  3. Vegetable Group:  ½ cup cooked vegetables or 1 cup raw, leafy  vegetables.
  4. Milk and Dairy Group: 1 cup milk, 1 cup yogurt, or 2 oz. Cheese
  5. Meat Group (protein): 2 to 3 oz. lean meat, fish or poultry

Other Important Factors to Remember


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Inspirit Therapy Associates
3208 East River Drive
Green Bay, WI 54301

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