Your nutrition targets

If you’re pregnant, you’re more than likely more than aware that you might need to tweak your diet to become more Baby-conducive, but what does that really mean? Pregnancy isn’t the time for fad diets, but rather for maintaining well-balanced food-eating across all of the food groups – check out the chart below for a bit of guidance!

First trimester

Food group Serving size Underweight Normal Overweight Obese
Protein 3 oz. or 1/2 cup
(about a deck of playing cards)
4 servings 4 servings 3 servings 3 servings
Grains 4 oz. or 1/2 cup
(about the size of a baseball)
7 servings 7 servings 6 servings 6 servings
Dairy 2 oz. or 1 cup
(about the size of a tennis ball)
4 servings 4 servings 3 servings 3 servings
Fruits &
veggies
1/2 cup
(about the size of a lightbulb)
10 servings 10 servings 8 servings 8 servings
Sweets 4 oz. or 1/2 cup
(about the size of 1/2 a baseball)
1 serving 1 serving 1 serving 1 serving
Water 8 fl oz. 8 servings 8 servings 8 servings 8 servings

Second trimester

Food group Serving size Underweight Normal Overweight Obese
Protein 3 oz. or 1/2 cup
(about a deck of playing cards)
6 servings 6 servings 5 servings 5 servings
Grains 4 oz. or 1/2 cup
(about the size of a baseball)
7 servings 7 servings 6 servings 6 servings
Dairy 2 oz. or 1 cup
(about the size of a tennis ball)
3 servings 3 servings 2 servings 2 servings
Fruits &
veggies
1/2 cup
(about the size of a lightbulb)
12 servings 12 servings 10 servings 10 servings
Sweets 4 oz. or 1/2 cup
(about the size of 1/2 a baseball)
1 serving 1 serving 1 serving 1 serving
Water 8 fl oz. 8 servings 8 servings 8 servings 8 servings

Third trimester

Food group Serving size Underweight Normal Overweight Obese
Protein 3 oz. or 1/2 cup
(about a deck of playing cards)
7 servings 6 servings 5 servings 5 servings
Grains 4 oz. or 1/2 cup
(about the size of a baseball)
7 servings 7 servings 6 servings 6 servings
Dairy 2 oz. or 1 cup
(about the size of a tennis ball)
3 servings 3 servings 2 servings 2 servings
Fruits &
veggies
1/2 cup
(about the size of a lightbulb)
14 servings 12 servings 12 servings 10 servings
Sweets 4 oz. or 1/2 cup
(about the size of 1/2 a baseball)
1 serving 1 serving 1 serving 1 serving
Water 8 fl oz. 8 servings 8 servings 8 servings 8 servings

Reviewed by Dr. Jaime Lo
Read more
Sources
  • “Weight Gain During Pregnancy: Number 548.” ACOG. American College of Obstetricians and Gynecologists, 1/13/2015. Web.
  • Mayo Clinic Staff. “Pregnancy diet: Focus on these essential nutrients.” Mayo Clinic. Mayo Clinic, 3/1/2014. Web.
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