Only 300 extra calories/day are required for normal pregnancy and in chestfeeding.
Go to choosemyplate.gov to help you learn how to make healthy food choices. The MyPlate icon is divided into 5 food group categories:
- Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Make at least half of your grains whole-grains. Examples of whole-grains include whole-wheat, brown rice, and oatmeal.
- Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (dry beans and peas), and starchy vegetables. Healthier options include buying fresh, canned (low-sodium or no-salt-added versions) or plain frozen (without added sauces or seasonings) vegetables.
- Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned (packed in 100% juice or water), frozen, or dried, and may be whole, cut-up, or pureed.
- Dairy. Milk products and many foods made from milk are considered part of this food group. Use fat-free or low-fat dairy products that are high in calcium.
- Protein. Go lean with protein. Choose low-fat or lean meats and poultry. Vary your protein routine by choosing more fish, nuts, seeds, peas, and beans.