1. Grains: bread, cereal, rice, and pasta. 6-11 servings (one serving = 1 slice of bread, 2 cup of rice, pasta, or cooked cereal, 2 cup of potatoes or beans, or 1 oz. of ready-to-eat cereal). Use whole grains whenever possible.
2. Vegetables. 3-5 servings (one serving = 1 cup of raw, 2 cup of cooked, or 3/4 cup of vegetable juice). Use fresh whenever possible, organic is best.
3. Fruits. 2-4 servings (one serving = 1 medium-sized orange, apple, or banana; 2 cup of canned fruit, 3/4 cup of juice.) Use fresh whenever possible, organic is best.
4. Dairy products. 2-3 servings (milk, yogurt, and cheese; one serving = 1 cup of milk or yogurt, 2 cup of cottage cheese, 1-2 ounces of cheese, 2 cups of ice cream).
5. Meat, poultry, fish, eggs, and legumes (beans, seeds, and nuts). 2- 3 servings (one serving = 3 ounces of meat, fish, or poultry, 2 eggs, 2 tablespoons of nut butter, 1 cup of cooked legumes).
Note: The above pyramid food groups and recommended servings apply to all healthy eaters, whether pregnant or not. The range of servings accounts for levels of exercise. Very active persons would consume the higher number of servings. Pregnant women would also consume the higher number of servings and perhaps add an extra serving to groups four and five.