Good Foods for Expecting Mothers

Whole Grains

• Expecting mothers should eat about nine servings of whole grains per day, according to the Food Guide Pyramid. To make the whole grain quota for the day, eat sandwiches with whole grain bread for lunch. Whole grain toast with breakfast might help fight nausea and morning sickness. Whole grain cereals and rolls are other good foods that are easily rotated into your daily intake when you are expecting.

Fruits and Vegetables

• It is suggested by the Food Guide Pyramid that expecting mothers eat four servings of vegetables and three servings of fruit per day. An easy way to fit in your three fruit servings is to have a fruit smoothie in the morning or as a snack and add in a serving each of blueberries, strawberries and bananas. Vegetables are easy to sneak into sandwiches, salads, soups and stews.

Dairy

• The three servings of dairy that expecting mothers are expected to consume, according to the Food Guide Pyramid, is helpful in keeping both mommy and baby's bones strong. Get your dairy supply by adding a bit of yogurt into fruit smoothies or with cheese on sandwiches, crackers or other foods. If your cravings include chocolate, you can have dairy as a treat in the form of frozen yogurt or a glass of chocolate milk.

Protein

• Pack in the two servings of lean protein that the Food Guide Pyramid says you need at lunch or dinner with fish, poultry or other lean meats as a main dish. If you are a vegetarian mommy-to-be, get your protein fill with eggs, beans or nuts like walnuts, which have heart-healthy Omega-3s.