# Healthy Eating During Pregnancy ![](https://assets.bmc.org/transform/7246c562-0c7d-4633-8a0c-08a4389f6a98/shutterstock_304751963?io=transform:fill,width:1000px&format=webp) During pregnancy, your body changes to help your baby grow. Eating the right foods helps keep you and your baby healthy. Everyone’s food needs are different, but the information below includes what most people should eat during pregnancy. Talk with your dietitian or healthcare provider for advice that is right for you, and remember to take your [prenatal vitamin](/bump-beyond/during-pregnancy/nutrition-exercise/vitamins-minerals "Bump & Beyond: Vitamins and Minerals for You and Your Baby | Boston Medical Center")! ## Healthy Eating Plate Use the [Healthy Eating Plate](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/ "Healthy Eating Plate | The Nutrition Source at Harvard School of Public Health (nutritionsource.hsph.harvard.edu)") as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. ![Health Eating Plate nutritional diagram from the Harvard School of Public Health, featuring the catgories vegetables and fruits (1/2), whole grains, protein, water, and healthy oils. For more information, see nutritionsource.hsph.harvard.edu](/sites/default/files/inline-images/HSPH-Nutrition-Source-Healthy-Eating-Plate-Jan-2015.jpg)View the Healthy Eating Plate in translation: [Español (Spanish)](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/translations/spanish/ "El Plato para Comer Saludable | The Nutrition Source at Harvard School of Public Health (nutritionsource.hsph.harvard.edu)") | [Kreyòl Ayisyen (Haitian Creole)](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/translations/haitian-creole/ "Plat Manje ki Bon pou Lasante | The Nutrition Source at Harvard School of Public Health (nutritionsource.hsph.harvard.edu)") | [Português (Portuguese)](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/translations/portuguese/ "Prato: Alimentação Saudável | The Nutrition Source at Harvard School of Public Health (nutritionsource.hsph.harvard.edu)") | [Other Languages](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/translations/ "Healthy Eating Plate Translations | The Nutrition Source at Harvard School of Public Health (nutritionsource.hsph.harvard.edu)") *The above diagram is copyright © 2011 Harvard University. For an accessible, interactive version, please see* [*The Nutrition Source*](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/ "The Nutrition Source | Harvard School of Public Health (nutritionsource.hsph.harvard.edu)")*, Department of Nutrition, Harvard T. H. Chan School of Public Health, and* [*Harvard Health Publishing*](https://www.health.harvard.edu/ "Health Information and Medical Information | Harvard Health Publishing (health.harvard.edu)")*.* ## What to Eat The below foods have [vitamins and minerals](/bump-beyond/during-pregnancy/nutrition-exercise/power-nutrients "Bump & Beyond: Food Power: How Nutrients Help in Pregnancy | Boston Medical Center") you need to keep you and your baby healthy. Make sure you’re eating the recommended servings per day to help you grow a healthy baby. **Grains: Bread, Rice, and Cereal** Eat **6 to 8 servings** a day. Choose whole grains for at least ½ of your servings. One serving is approximately: - 1 slice of bread - 1 small (6-inch) tortilla - ½ cup cooked pasta, cooked rice, or cooked cereal - ½ mini bagel or English muffin - 3 cups popcorn **Protein: Meats, Beans, and Eggs** Eat **5 to 6 servings** of lean protein a day to help build your baby’s brain, muscles, heart, lungs, and other organs. One serving is approximately: - 3 oz beef, poultry, or fish (a piece the size of your palm) - ½ cup cooked beans (black, kidney, or pinto) - 1 egg - 2 tablespoons peanut butter - ⅓ cup unsalted nuts **Dairy: Milk, Cheese, and Yogurt** Eat **3 servings** a day to help build your baby’s bones and teeth. Choose low-fat or reduced fat products. One serving could be: - 1 cup (8 oz) milk - 1 cup (8 oz) yogurt - 1 ½ to 2 oz cheese **Vegetables** Eat at least **2 to 3 servings** every day. Try to eat lots of different types of vegetables. One serving could be: - 1 cup raw vegetables - ½ cup cooked vegetables - ¾ cup vegetable juice (like V8) **Fruits** Eat **2 servings** a day. Focus on fruits you like! One serving is approximately: - 1 cup chopped fresh fruit - 1 small whole fruit (like an apple) - ¾ cup berries - ½ cup dried fruit ### How to Build a Meal During Pregnancy To stay full and give your baby what they need, think about the five main food groups when you make a meal: **Grains • Protein • Dairy • Vegetables • Fruits** **For a meal,** include at least 3 food groups. **For a snack,** include at least 2 food groups. Make your meals and snacks this way to give you energy, keep you satisfied, and help your baby grow! ## Tips for Healthy Eating If creating meals and snacks does not feel as easy as 1-2-3, know that you are not alone. Pregnancy can make eating and cooking more difficult. These tips may help you and your growing family: - **Eat small meals and snacks** every 3 to 4 hours during the day. - **Drink water**, seltzer, unsweetened water, or diet soda. Water is good for you, so drink 8 or more cups (64 oz) every day. - **Choose high protein and fiber** foods like whole wheat, nonfat Greek-style yogurt, unsalted nuts, or reduced-fat cheeses. - **Buy premade proteins**, like frozen grilled chicken breasts, rotisserie chicken, canned fish, or canned beans. - **Make big batches** of hard-boiled eggs, grains, or soups so you have healthy food ready. - **Buy frozen foods.** - Steam, saute, or stir-fry frozen vegetables. Take out the amount you need instead of cooking the entire bag. - Evol, Healthy Choice, Lean Cuisine, and SmartOnes are some frozen meal brands that are healthy and low in salt. - **Ask for help.** If you have a neighbor, partner, friend, or parent to make you a sandwich or pick up groceries, take advantage! Not everyone has a helper, but sometimes asking is the best way to find out if you do. ## Resources for Meal Planning and Food Support - The [BMC Preventive Food Pantry](/nourishing-our-community/preventive-food-pantry "Preventive Food Pantry | Boston Medical Center") provides free healthy food to BMC patients. Talk to your provider for a referral. - The [BMC Teaching Kitchen](/nourishing-our-community/teaching-kitchen "The Teaching Kitchen | Boston Medical Center") has [many healthy recipes](/nourishing-our-community/teaching-kitchen/recipes "The Teaching Kitchen: Recipe Library | Boston Medical Center"), including some that are particularly good for pregnancy. - [Community Servings](https://www.servings.org/meal-delivery/application-process/ "Apply to Receive Meals | Community Servings (servings.org)"): Apply in English, Español, or Português to receive free home-delivered meals. - [Vital Connections](https://www.vitalcxns.org/food "Food Resource Guides | Vital Connections (vitalcxns.org)"): Up-to-date information in English, Español, Kreyòl Ayisyen, Kriolu Kabuverdianu, and Tiếng Việt about Boston-area locations offering free meals and food. - [Women, Infants, and Children (WIC) Nutrition Program](https://www.mass.gov/orgs/women-infants-children-nutrition-program "Women, Infants, and Children (WIC) Nutrition Program | Commonwealth of Massachusetts (mass.gov)"): WIC includes pregnancy! Get help with food, breastfeeding support, and baby formula. ### Living without a Kitchen or Reliable Housing? - Search [FindHelp](https://www.findhelp.org "FindHelp: Search and Connect to Social Care (findhelp.org)") to find community kitchens or food pantries near you. - Store nuts, crackers with peanut butter, or dried food in a pack for you to eat when meals are unavailable. - Save fresh fruit from community meals to eat as a snack in between meals. [Explore More Ways to Get Help](/bump-beyond/postpartum-experience/getting-support/resources-families "Bump & Beyond: Resources for Families | Boston Medical Center") ## Example Menu The menu below features several examples of nutrition-packed meals and snacks that are appropriate for patients to eat during pregnancy. You can print or save it as a reminder or inspiration for your own meal planning or grocery shopping. [![BMC Bump & Beyond ‘Pregnancy Menu’ featuring three examples of nutrition-packed meals and snacks through the course of a day (breakfast, snack, lunch, snack, dinner, snack)](/sites/default/files/inline-images/BMC-Bump-and-Beyond-Sample-Menu-Pregnancy.png)](/sites/default/files/Patient_Care/Specialty_Care/Obstetrics/BMC-Bump-and-Beyond-Sample-Menu-Pregnancy-v2026-05-26.pdf "BMC Bump & Beyond: Example Menu Choices for Healthy Eating during Pregnancy (PDF)")[Download the Example Menu (PDF)](/sites/default/files/Patient_Care/Specialty_Care/Obstetrics/BMC-Bump-and-Beyond-Sample-Menu-Pregnancy-v2026-05-26.pdf "BMC Bump & Beyond: Example Menu Choices for Healthy Eating during Pregnancy (PDF)")