Learn how to properly eat during your pregnancy.

1. Nutrition and
Pregnancy
La Nutrición y el
Embarazo

2. • Vegetables
• Granos
• Frutas
• Proteínas
• Lácteos
Overview
• What should my plate
consist of?
• Food Quantities
• Helping Hands
• Types of Vegetables and
Fruits
• Types of Proteins
• Types Dairies and Grains
• Foods to Absolutely Avoid
• How Can I Feel Better?

3. ¿Qué debería consistir mi plato de comida?
• Vegetables
• Granos
• Frutas
• Proteínas
• Lácteos
What Should My Plate of Food Consist of ?
• Vegetables
• Grains
• Fruits
• Proteins
• Dairies

4. Food quantities by Trimester
1st Trimester
• 2 cups of fruits
• 2 ½ cups of vegetables
• 6 ounces of grains
• 5.5 ounces of protein
• 3 cups of dairy
2nd Trimester
• 2 cups of fruits
• 3 cups of vegetables daily
• 8 ounces of grains
• 6.5 ounces of protein
• 3 cups of dairy

6. Cantidades de comida por trimestre
Primer Trimestre (Al Día)
• 2 copas de frutas
• 2 ½ copas de vegetables
• 6 onzas de granos
• 5.5 onzas de proteínas
• 3 copas de lácteos
Segundo Trimestre (Al Día)
• 2 copas de fruta
• 3 copas de vegetables
• 8 onzas de granos
• 6.5 onzas de proteínas
• 3 copas de lácteos

7. Types of Vegetables and Fruits
Vegetables
• Carrots
• Sweet Potatoes
• Pumpkin
• Spinach
• Cooked Greens (kale, collards,
turnip greens and beet greens)
• Winter Squash
• Tomatoes and tomato sauces
• Red Sweet Peppers
Fruits
• Cantaloupe
• Honeydew Melon
• Mangoes
• Prunes
• Apricots
• Oranges
• Red or Pink Grapefruit
• 100% Prune Juice or Orange Juice

8. Types of Vegetables and Fruits
Vegetables
• Zanahorias
• Patatas dulces
• Calabaza Espinacas
• Verdes cocidos (col rizada, coles,
nabos y remolachas)
• Calabaza de invierno
• Tomates y salsas de tomate
• Pimientos rojos dulces
Fruits
• Cantalupo
• Melón dulce
• Mangos
• Ciruelas
• Albaricoques
• Naranjas
• Pomelo rojo o rosa
• 100% jugo de ciruela o jugo de
naranja

9. Types of Proteins
• Beans and peas (Pinto beans, soybeans, white beans, lentils, kindey
beans, and chickpeas) pot of beans (These also provide iron,
potassium, and fiber).
• Nuts and seeds (sunflower seeds, almonds, hazelnuts, pine nutes,
peanuts, and peanut butter)
• Lean beef, lamb, and pork (Meats provide heme-iron, the most
readily absorbed type of iron).
• Oysters, mussels and crab
• Salmon, trout, herring, sardines, and Pollock

10. Types of Proteins
• Frijoles y chícharos (frijoles pintos, frijoles de soya, frijoles blancos,
lentejas, frijoles kindey y garbanzos) olla de frijoles (también
proporcionan hierro, potasio y fibra).
• Frutos secos y semillas (semillas de girasol, almendras, avellanas,
piñones, cacahuetes y mantequilla de cacahuete)
• Carne magra, cordero y cerdo (las carnes proporcionan hemo-hierro,
el tipo de hierro que se absorbe más fácilmente).
• Ostras, Mejillones Y Cangrejo Salmón, trucha, arenque, sardinas y
abadejo.

11. Types of Dairies
Grains
• Fortified ready-to-eat cereals
• Fortified cooked cereals
Dairies
• Fat-free or low-fat yogurt
• Fat-free milk (skim milk)
• Low-fat milk (1%milk)
• Calcium-fortified soymilk (soy
beverage)

12. Tipos de lecherías
Grains
• Cereales fortificados listos para
comer
• Cereales Cocidos Fortificados
Dairies
• Yogur sin grasa o bajo en grasa
Leche sin grasa (leche
descremada)
• Leche baja en grasa (1% leche)
• Leche de soja enriquecida con
calcio (bebida de soja)

13. Foods to Absolutely Avoid
Don’t Eat These Foods Why What to Do
Soft Cheeses made from
unpasteurized milk, qyeso
blanco, and queso fresco
May contain E. coli or Listeria
Raw Cookie dough or cake batter
Raw or undercooked Fish

14. Foods to Absolutely Avoid
Don’t Eat These Foods Why What to Do
Soft Cheeses made from
unpasteurized milk, queso
blanco, and queso fresco
May contain E. coli or Listeria
Raw Cookie dough or cake batter
Raw or undercooked Fish

15. Foods to Absolutely Avoid
Don’t Eat These Foods Why What to Do
Soft Cheeses made from
unpasteurized milk, qyeso
blanco, and queso fresco
May contain E. coli or Listeria
Raw Cookie dough or cake batter
Raw or undercooked Fish

16. Foods to Absolutely Avoid
Don’t Eat These Foods Why What to Do
Soft Cheeses made from
unpasteurized milk, qyeso
blanco, and queso fresco
May contain E. coli or Listeria
Raw Cookie dough or cake batter
Raw or undercooked Fish

17. How Can I Feel Better?
Como me puedo sentir mejor?

18. Nausea
• Eat smaller meals 5 or 6 times
day
• Eat crackers or dry cereal before
getting out of bed this morning
• Eat a light snack just before
going to sleep-a graham cracker
and a glass of milk, or fruit, or
string cheese.
• Avoid Stale or strong odors
Constipation
• Drink 8-12 cups (8 ounces each)
of water, milk, 100 percent juices
and broth soup each day
• Eat lost of high fiber foods like
whole grains, fried beans, lentils,
fruits and vegetables.
• Be active

19. Nausea
• Coma comidas más pequeñas 5 o 6
veces al día.
• Coma galletas o cereal seco antes de
levantarse de la cama esta mañana.
• Coma un bocadillo ligero justo antes
de irse a dormir: una galleta de
Graham y un vaso de leche, fruta o
queso en tiras.
• Evitar los olores rancios o fuertes
Constipation
• Beba de 8 a 12 tazas (8 onzas cada
una) de agua, leche, jugos 100 por
ciento y sopa de caldo por día
• Coma alimentos ricos en fibra como
cereales integrales, frijoles fritos,
lentejas, frutas y verduras.
• Ser activo