If you’re pregnant, you’re likely aware that you might need to make some nutritional adjustments to support your growing baby, but what does that really mean? Pregnancy is a really important time to focus on maintaining a well-balanced approach to food across all of the food groups.
Check out the chart below for a bit of guidance!
Trigger warning* Serving sizes are listed below. If that isn’t helpful to you, skip this one!
First trimester
| Food group | Serving size | Daily Servings |
|---|---|---|
| Protein | 3 oz. or 1/2 cup (about a deck of playing cards) | 3 to 4 servings |
| Grains | 4 oz. or 1/2 cup (about the size of a baseball) | 6 to 7 servings |
| Dairy | 2 oz. or 1 cup (about the size of a tennis ball) | 3 to 4 servings |
| Fruits & veggies | 1/2 cup (about the size of a lightbulb) | 8 to 10 servings |
| Sweets | 4 oz. or 1/2 cup (about the size of 1/2 a baseball) | 1 serving |
| Water | 8 fl oz. | 8 servings |
Second trimester
| Food group | Serving size | Daily Servings |
|---|---|---|
| Protein | 3 oz. or 1/2 cup (about a deck of playing cards) | 5 to 6 servings |
| Grains | 4 oz. or 1/2 cup (about the size of a baseball) | 6 to 7 servings |
| Dairy | 2 oz. or 1 cup (about the size of a tennis ball) | 2 to 3 servings |
| Fruits & veggies | 1/2 cup (about the size of a lightbulb) | 10-12 servings |
| Sweets | 4 oz. or 1/2 cup (about the size of 1/2 a baseball) | 1 serving |
| Water | 8 fl oz. | 8 servings |
Third trimester
| Food group | Serving size | Daily Servings |
|---|---|---|
| Protein | 3 oz. or 1/2 cup (about a deck of playing cards) | 5 to 7 servings |
| Grains | 4 oz. or 1/2 cup (about the size of a baseball) | 6 to 7 servings |
| Dairy | 2 oz. or 1 cup (about the size of a tennis ball) | 2 to 3 servings |
| Fruits & veggies | 1/2 cup (about the size of a lightbulb) | 10 to 14 servings |
| Sweets | 4 oz. or 1/2 cup (about the size of 1/2 a baseball) | 1 serving |
| Water | 8 fl oz. | 8 servings |
Generally speaking, in the first trimester, you most likely don’t need to increase your intake, but adjusting according to what foods you can tolerate may be necessary. In the second trimester, it’s recommended that you add an extra snack a day. Try to make this something with protein, fat, and carbohydrates to help you feel satisfied and meet your body’s needs. In the third trimester, you may need a bigger snack or two snacks extra per day to meet your body’s needs. Listen to your hunger and fullness signals. That is your body communicating what it needs!
Reviewed by the Ovia Health Clinical Team
Read more
Sources
- “Weight Gain During Pregnancy: Number 548.” ACOG. American College of Obstetricians and Gynecologists, 1/13/2015. Web. Reaffirmed 2023.
- Mayo Clinic Staff. “Pregnancy diet: Focus on these essential nutrients.” Mayo Clinic. Mayo Clinic, Updated January 31, 2025. Web.
