A healthy diet during pregnancy can help ensure that your growing fetus receives all the nutrition it needs to grow and develop properly. A diet for pregnancy should include a variety of healthy foods from each of the food groups, with special emphasis on foods high in folate, iron and calcium. The amount of calories you need depends on your pre-pregnancy weight and activity level. Consult with your doctor about how many calories you need to eat each day. A 2,200-calorie diet is appropriate for most pregnant women during the first trimester.
Grains
You will need seven servings of grains on a 2,200-calorie diet for pregnancy. Grains provide you with energy, B vitamins and iron. Choose more whole grains for the fiber and as a natural source of vitamins and minerals. Including more fiber in your diet can help alleviate constipation, a common issue for pregnant women. Healthy choices and serving sizes include one slice of whole wheat bread, 1/2 cup of cooked hot cereal, 1 cup of whole grain, ready-to-eat cereal, five whole grain crackers, 1/2 cup of brown rice or whole wheat pasta and 3 cups of popcorn.
Vegetables
Vegetables also provide fiber and are a good source of folate. Pregnant women need 400 micrograms of folate a day to prevent birth defects. Include 3 cups of vegetables in your daily diet on a 2,200-calorie meal plan for pregnancy. Healthy choices include broccoli, spinach, kale, tomatoes, green beans, peas, sweet potatoes, carrots, cauliflower, asparagus and zucchini.
Fruit
You need 2 cups of fruit a day on a 2,200-calorie diet for pregnancy. Fruits provide your body with fiber, vitamin C, vitamin A, potassium and folate. A 1 cup serving of fruit includes a small apple, a large banana, a large orange, 1 cup of juice, 1 cup of canned fruit, 1 cup of sliced strawberries or diced melon and 1/4 cup of dried fruit.
Milk
Milk provides your body with calcium and vitamin D to help keep your bones strong and promote the growth of your baby's bones. You need 3 cups of milk or milk products a day to meet your needs. Choose more low-fat and nonfat milk and milk products to prevent excessive calorie intake. Healthy choices include 1 percent fat milk, nonfat milk, low-fat yogurt, nonfat yogurt, low-fat cheese and low-fat cottage cheese.
Meat and Beans
Your blood volume doubles during pregnancy, increasing your need for adequate iron stores. Meat and beans are the primary source of iron in your diet. You will need 6 oz. of meat and beans a day on a 2,200-calorie meal plan for pregnancy. Choose lean cuts of meat to control both calories and saturated fat intake. Healthy meat choices include skinless poultry, fish, shellfish, beef and pork tenderloin, lamb chops and veal. A 1/4 cup serving of cooked beans is equivalent to 1 oz. of meat. To enhance the absorption of iron from food, include a food high in vitamin C such as orange juice, tomatoes and peppers.
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