Pregnancy Tools

Checklist: Daily Nutrition

Are you and baby getting all the right nutrients? Use our checklist to find out.

Are you and baby getting all the right nutrients? Use our checklist to find out.

Keep track of your daily intake to make sure you (and baby!) get all the nutrients you need.

Prenatal Vitamin

Whole Grains and Legumes (6 or more servings)
Try: brown rice, wild rice, whole-grain bread, whole-grain cereal, whole-wheat pasta, pita, tortilla, wheat germ, beans, lentils, peanuts, peas, quinoa, millet

Calcium (4 servings)
Try: low-fat milk, hard cheese, yogurt, collard greens, edamame, sesame seeds, calcium-fortified juice, canned salmon with bones, tofu

Yellow, Green and Leafy Veggies and Fruits (3-4 servings)
Try: winter squash, spinach, kale, lettuce, broccoli, red bell pepper, carrot, sweet potato, apricot, mango, cantaloupe, papaya

Vitamin C (3 servings)
Try: (whole or juiced) orange, grapefruit, kiwi, strawberry, blackberry, raspberry, mango, peach, papaya, cantaloupe, honeydew, spinach, bell pepper, broccoli, cauliflower, tomato, avocado

Protein (3 servings)
Try: poultry, beef, lamb, low-mercury fish and seafood, DHA-enriched eggs, pasteurized cheese, yogurt, nuts, peanut butter, beans, tofu, edamame, soy pasta

Iron (3 servings)
Try: beef, duck, sardines, spinach, dried fruit, beans, soy products, pumpkin seeds, barley, oat bran

Other Veggies and Fruits (1-2 servings)
Try: green beans, zucchini, mushroom, corn, potato, apple, pear, banana, cherry, blueberry, avocado

Fats (roughly 4 servings)
Try: peanut butter, avocado, sour cream, cream cheese, cream, salad dressing, oil, butter, mayonnaise

Fluids (at least 8 servings of 8 ounces)
Try: water, juice, decaf tea, seltzer

By Paula Kashtan