Healthy Pregnancy Shopping List.

VEGETABLES
letuce
spinach
yams
potatoes
broccoli
winter/summer squash
carrots
bell peppers
tomatoes
celery
DRIED & PACKAGED
beans/ lentils/dried peas/
soy beans
herbs: rosemary, thyme,
spices: vanilla, cinnamon,
garlic powder, cumin, etc.
nuts: walnuts, peanuts,
almonds, pistachios
Peanut buter, Almond buter
baked potato chips
tortilla chips
reduced sodium broth
based soups
OILS
olive oil
canola oil
vegetable oil
axseed oil (can be added
to salads)
FRUITS
apples
peaches
pears
bananas
oranges
berries
grapes
mango
pineapple
dried fruit (raisins,
apricots, prunes)
cantaloupe
FROZEN
frozen fruits, unsweetened
vegetables, plain
whole grain waes
low fat frozen yogurt
CONDIMENTS
all fruit preserves
ketchup, no salt
mayonnaise
salad dressing, low fat
vinegar
DAIRY
fat free/low-fat milk
fat free/low-fat yogurt
eggs
light tub margarine
cotage cheese
soy milk, fortied
hard cheeses
non-fat ricota
FISH/POULTRY/LEAN MEAT
12-ounces sh weekly
salmon
tuna
scallops
tilapia
chicken or turkey breast
lean beef
lean pork
GRAINS, CEREAL*, BREADS
oatmeal
shredded wheat
whole-grain cereal
*5g ber, less than 10g sugar
100% whole wheat bread
corn tortillas
whole-grain crackers
whole-wheat pitas, tortillas
barley
brown rice, wild rice
popcorn
whole grain pasta

CANNED
beans
fruit in water or own juice
chicken broth, low sodium
pasta sauce, low sodium
soup, low-sodium
light tuna in water
sardines
NUTRIENT CHECKLIST
Folic acid: fortied grains, leafy greens, citrus fruit, beans
Iron: meats, egg yolk, dried fruit, beans, (combine with
vitamin C food)
Protein: meats, eggs, beans, legumes, nut, nut buters, tofu
Omega-3 Faty Acids: sh, walnuts, axseed
Calcium/Vitamin D: milk, cheese, yogurt, fortied soy milk
Fiber: Can help reduce constipation beans, whole grains,
fruits, vegetables
TIP: Read Planning for a Healthy Pregnancy Nutrition Guidelines for more information on important nutrients
during pregnancy.
AVOID
Unpasteurized milk, sof cheese
(i.e. blue cheese, Roquefort, queso
blanco, brie, gorgonzola), raw or
undercooked meats, sh and shellsh.
Deli meats and hot dogs should be
heated until steaming hot.