Food Source and Serving Size*
Disclaimer:
Be sure to consult your pediatrician for any specific dietary guidelines before and during your pregnancy. The content presented here is strictly for general information purposes and is not intended to be medical advice.

10 -24%
of US RDA

25 - 39%
of US RDA

40% or more of US RDA

Breads, Cereals and Other Grain Products

English muffin, whole wheat (1)

Pita bread, whole wheat (1)

Ready to eat cereals, fortified (1 oz)

Wheat germ, plain (2 Tbsp)

Fruits

Grapefruit and orange juice, fresh or frozen,

reconstituted (3/4 cup)

Vegetables

Artichoke, cooked (1 medium)

Asparagus, cooked (1/2 cup)

Beets, cooked (1/2 cup)

Broccoli, cooked (1/2 cup)

Brussel sprouts, cooked (1/2 cup)

Cauliflower, cooked (1/2 cup)

Chinese Cabbage, cooked (1/2 cup)

Corn, cream style, cooked (1/2 cup)

Endive, escarole, romaine, raw (1 cup)

Mustard greens, cooked (1/2 cup)

Okra, cooked (1/2 cup)

Parsnips, cooked (1/2 cup)

Peas, cooked (1/2 cup)

Spinach, cooked (1/2 cup)

Turnip greens, cooked (1/2 cup)

Meat, Poultry, Fish & Alternatives

Beef or calf liver, braised (3 ounces)

Pork (3 ounces)

Chicken or Turkey (1/2 cup)

Fish and Seafood, steamed (3 ounces)

Dried Beans, peas & legumes, cooked (1/2 cup)

Black eyed peas (1/2 cup)

Red kidney beans, cooked (1/2 cup)

Lentils, cooked (1/2 cup)

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