Healthy Pregnancy Shopping List.

VEGETABLESlettucespinach yams potatoesbroccoli winter/summer squashcarrotsbell pepperstomatoes celery

DRIED & PACKAGEDbeans/ lentils/dried peas/ soy beansherbs: rosemary, thyme, spices: vanilla, cinnamon, garlic powder, cumin, etc. nuts: walnuts, peanuts, almonds, pistachiosPeanut butter, Almond butter baked potato chipstortilla chips reduced sodium broth based soups

OILSolive oilcanola oilvegetable oilflaxseed oil (can be added to salads)

FRUITSapplespeachespearsbananasorangesberriesgrapesmango pineapple dried fruit (raisins, apricots, prunes) cantaloupe

FROZENfrozen fruits, unsweetened vegetables, plainwhole grain waffleslow fat frozen yogurt

CONDIMENTSall fruit preservesketchup, no salt mayonnaisesalad dressing, low fatvinegar

DAIRYfat free/low-fat milkfat free/low-fat yogurt eggslight tub margarinecottage cheese soy milk, fortified hard cheesesnon-fat ricotta

FISH/POULTRY/LEAN MEAT12-ounces fish weekly

salmontuna scallopstilapia chicken or turkey breast lean beeflean pork

GRAINS, CEREAL*, BREADSoatmealshredded wheat whole-grain cereal *5g fiber, less than 10g sugar

100% whole wheat breadcorn tortillaswhole-grain crackers whole-wheat pitas, tortillas barleybrown rice, wild rice popcornwhole grain pasta

CANNEDbeansfruit in water or own juicechicken broth, low sodium pasta sauce, low sodium soup, low-sodium light tuna in water sardines

NUTRIENT CHECKLISTFolic acid: fortified grains, leafy greens, citrus fruit, beansIron: meats, egg yolk, dried fruit, beans, (combine with vitamin C food) Protein: meats, eggs, beans, legumes, nut, nut butters, tofu Omega-3 Fatty Acids: fish, walnuts, flaxseed Calcium/Vitamin D: milk, cheese, yogurt, fortified 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.

AVOIDUnpasteurized milk, soft cheese (i.e. blue cheese, Roquefort, queso blanco, brie, gorgonzola), raw or undercooked meats, fish and shellfish. Deli meats and hot dogs should be heated until steaming hot.