A healthy eating pattern means eating a variety of nutritious foods from the 5 food groups. The 5 food groups are vegetables, fruits, grains, dairy, and protein.

Do I need to eat from all 5 food groups at every meal?

No! This might be hard to do. Instead, Try choosing 2 or 3 food groups for each meal or snack. Then, make sure that you eat from all the food groups over the course of the day.

What about drinks?

The best drink to enjoy during pregnancy is water. Health care professionals recommend drinking plenty of fluids: at least 8-12 cups per day. Staying hydrated can help prevent premature labor and other health issues.

What does it look like to follow a healthy eating pattern during pregnancy?

This will look slightly different for each person. But, below is an example to give you an idea! This story is a “day in the life” of a pregnant woman following a healthy eating pattern. As you read about Navita's story, think about which of her choices might be right for you, too.

Navita is 29. This is her second pregnancy. She is working toward a healthier eating pattern! Below is what a typical day for Navita looks like.

6 am

Navita wakes up. Her toddler Lucas is calling for her from his crib! She scoops up her son and walks to the kitchen. She makes breakfast for herself and her son. 

For breakfast, Navita eats:

• 2 slices whole wheat toast with peanut butter
• 1 banana
• 1 glass of 1% unflavored milk

Navita’s breakfast includes foods from the grain, protein, fruit, and dairy food groups.

7 am

Navita’s aunt Sharon arrives at the door. Sharon takes care of Lucas during the day while Navita works. Navita packs some snacks and a lunch for herself in her bag to take with her to work. Then, she kisses Lucas goodbye and walks to the bus stop. 

8 am

Before starting work, Navita places her snacks and lunch in the refrigerator in the break room. Her WIC nutritionist has told her that keeping foods refrigerated can help prevent foodborne illness. Navita makes sure to keep her food cold to protect herself and her baby.

10:30 am

During a break at work, Navita has a snack on a bench outside. She eats some pre-washed celery sticks and raisins that she has brought from home. She drinks water from a reusable water bottle that she has brought to work.

Navita’s morning snack includes foods from the vegetable and fruit food groups.

Some of Navita’s coworkers smoke cigarettes on their breaks. Navita avoids being near their cigarette smoke. She also avoids being near coworkers who vape. Navita does not want any nicotine exposure during her pregnancy.

1 pm

Now Navita has another short break. It is just enough time to have lunch. Navita grabs her lunch from the refrigerator in the break room. She uses the microwave to heat up her leftovers from dinner last night.

She cooks the lean chicken, broccoli, and barley until it is steaming hot. She knows heating food well also helps prevent foodborne illness. Once the food is cool enough to eat, Navita eats her meal. She also drinks more water from her water bottle.

Navita’s lunch includes foods from the protein, vegetable, and grain food groups.

4 pm

Navita ends her shift at work and gathers her things to return home to Lucas. Navita’s coworker asks her if she wants to grab a beer after work. Navita reminds her coworker that she is pregnant and so she avoids alcohol. Plus, she has to get home to Lucas! Navita’s coworker smiles and wishes her a good evening.

5 pm

Navita walks home from the bus stop. When she arrives home, she hugs Lucas and gives him a kiss. She thanks Sharon for her help and says she will see her tomorrow. Navita prepares dinner for herself and Lucas. 

For dinner, Navita eats:

• Steamed spinach with parmesan cheese
• Whole wheat spaghetti with tomato sauce and ground turkey

She also has some plain yogurt with thoroughly washed blueberries for dessert. And of course, she drinks a glass of water with her meal.

Navita’s dinner includes foods from the vegetable, grain, protein, dairy, and fruit food groups.

7:30 pm

Now that Lucas is in bed, Navita has an evening snack. For her snack, she has a bowl of fortified cereal with 1% milk.

8 pm

Navita relaxes for an hour or two before it is time for her to sleep. She reads a magazine and puts her feet up. She is tired from her day. But she is glad for the healthy decisions she has made for her pregnancy.

Did You Know?

You can create a customized meal plan using the free tools at MyPlate.gov. (This link will open in a new tab.) To get your MyPlate Plan, enter your age, trimester, weight before pregnancy, height, and activity level. Select "Calculate food plan". Then you can select and view your MyPlate Plan for your trimester. This will show you the recommended amounts to eat from each food group each day.