Healthy Eating on a Budget during Pregnancy

A simple, easy-to-understand guide for healthy

eating during your pregnancy

University of Virginia Health System:

High-Risk Obstetrics Clinic

Table of Contents
Ten Things to Know about Nutrition during Pregnancy...Page 3
Healthy Eating and Weight Gain during Pregnancy.Page 4
Shopping on a Budget during Pregnancy.Page 8
Foods to Help with Side Effects...Page 15
Food Safety during PregnancyPage 16
Iron and Pregnancy.Page 18
Folate and Pregnancy.Page 19
Vegan/ Vegetarian Diets during Pregnancy...Page 20

Ten Things to Know about Nutrition and

Pregnancy
1. Nutrition is important to you and your baby
Reduces risk of delivering preterm and helps baby reach healthy birth
weight
Helps baby's organs to fully grow and develop
2. Eat a healthy, balanced diet
Include whole grains, fruit, vegetables and healthy fats in your diet
Calorie needs slightly increase later in pregnancy
3. Weight gain is important!
Gaining too much or too little weight can be harmful to your health
Moms weight gain during pregnancy helps baby to grow properly
4. Some foods are safer to eat than others
Alcohol and some types of fish should be avoided during pregnancy
Caffeine should be limited to 200 mg per day
5. Vitamins and Minerals will help prevent health-complications
Folic acid helps to prevent neural tube defects
Iron helps support the increased blood supply during pregnancy
6. Certain foods can help with uncomfortable side effects
Avoid spicy or greasy foods to relieve heart burn
Small, frequent meals can help control morning sickness
7. To manage gestational diabetes (GDM), follow a healthy diet
GDM can increase the risk for diabetes later in life
Complications with delivery or delivering a large newborn can occur
8. Shopping for healthy foods doesn't have to be expensive!
Frozen fruits and vegetables can be cheaper and last longer
Generic or store brands of healthy foods are often much more
affordable
9. Food safety is essential during pregnancy
Wash produce to limit your exposure to harmful pesticides and germs
Cook all meats to the safe temperature to kill bacteria
10. Breastfeeding has many benefits for moms and babies
Breastfeeding can help protect against breast cancer and diabetes for
mom later in life

 Breastmilk contains the right nutrition to help babies grow and develop

Nutrition and Weight Gain during Pregnancy

Weight gain is important for mom and baby
Your baby needs your nutrient stores to grow and develop. Gaining too much
or too little weight can lead to health problems for both mom and baby.
For Baby:
Gaining too much weight can lead to:
o diabetes
o large baby
o risk for high blood pressure
o premature birth (born before 37 weeks)
Not gaining enough weight can lead to:
o birth defects
o breathing problems
o heart disease
o infections
o low birth weight
For Mother:
Gaining too much weight can lead to diabetes and risk for high blood
pressure
Too much weight gain can also make it hard to lose the weight after
baby is born
It is important to talk to you doctor about how much weight to gain during
your pregnancy. The recommended amounts are shown below:
Rate of Weight
Total Weight
Pre-Pregnancy

Gain 2nd and 3rd

BMI (kg/m )
2

Gain Range

BMI

Trimesters

Underweight
Normal Weight
Overweight
Obese

(lb/week)
1 lb (1-1.3 lb)
1 lb (0.8-1 lb)
0.6 lb (0.5-0.7 lb)
0.5 lb (0.4-0.6 lb)

<18.5
18.5-24.9
25-29.9
>30

28-40
25-35
15-25
11-20

lbs
lbs
lbs
lbs

Weight Gain for Multiples

When you are having multiples, it is important to gain weight in a steady
pattern. Weight gain should take place earlier in pregnancy (between 24-28
weeks) because delivery can happen before 40 weeks.
Gaining the right amount of weight can also help reduce the risk for having a
baby with a low birth weight (less than 5.5 pounds).
Type of

Weight Gain by

Total Weight

Average Length of

Pregnancy
Singleton
Twins
Triplets
Quadruplets

24 Weeks
12 lbs
24 lbs
36 lbs
50 lbs

Gain
25-35 lbs
40-50 lbs
50-60 lbs
65-80 lbs

Pregnancy
40 weeks
36 weeks
32 weeks
30 weeks

It is important to talk with your doctor to find out how much weight you
should gain during your pregnancy.

Why nutrition matters:

Getting enough calories, protein, vitamins and minerals will help your baby
grow and develop. Good nutrition can also help to prevent health problems
later in life for you and your baby.
For baby:
Your babys brain, lungs, heart and spinal cord develop using your
stored nutrients
Good nutrition helps your baby gain the right amount of weight
Drinking plenty of fluid helps bring a good blood supply to your baby
Your babys brain, lungs, bones, nervous system and fat stores finish
growing in the 3rd trimester. This is a time when nutrition is very
important
For mother:
A balanced, healthy diet can help reduce the risk for bone disease,
diabetes, high blood pressure, obesity, low iron levels and heart
disease.
Getting enough healthy foods can help to keep your energy up during
the day.
Where does the weight go?
Your body needs extra weight for:
Baby
7.5 lbs.
Fat and Muscle
7 lbs.
Water Weight
4 lbs.
Blood
3 lbs.
Breasts
2 lbs.
Womb
2 lbs.
Amniotic Fluid
2 lbs.
Placenta
1.5 lbs.

Nutrition Needs
Later in pregnancy, your calorie needs will be higher. You will need extra
calories in the second and third trimesters to help your babys organs finish
growing. These calorie needs will be higher if you are having twins or
triplets.
Singleton:
During the second trimester you will need an extra 340 calories.
During the third trimester you will need an extra 450 calories.
Twins:
500-600 calories during pregnancy
Triplets:
800-900 calories during pregnancy
It is important to eat a balanced diet during pregnancy. Eating a wide variety
of foods will help give your baby important nutrients to grow.

Food Group

First

Second

Third

Carbs

Trimester
6 servings

Trimester
9 servings

Trimester
9 servings

Vegetables

2.5 cups

3 cups

3 cups

Fruits

2 cups

2 cups

2 cups

Protein

6 ounces

7 ounces

7 ounces

Dairy

3 cups

3 cups

3-4 cups

Fats and Oils

5 teaspoons

7 teaspoons

7 teaspoons

Splurge Calories

200 calories

200 calories

200 calories

Water/Fluids

10 glasses

10 glasses

10 glasses

Total Calories

2,000

2,340

2,450

Shopping on a Budget during Pregnancy

Eating a balanced diet during pregnancy doesnt mean you have to spend
extra money to buy healthy foods. The quality of the foods you eat becomes
very important during this time. Throughout pregnancy you should choose
foods that are filled with nutrients such as whole grains, healthy fats, and
vitamins and minerals.
Ways to choose healthy foods for you and your growing baby:
Eat a well-balanced diet rich in whole grains, fruits, vegetables, low-fat
dairy products, protein and healthy fats
Drink lots of water during the day (about 10 glasses)
Eat in a regular pattern throughout the day. Eating 4-6 smaller meals
can help with side effects such as morning sickness or heart burn
Shop the perimeter of the grocery store; this is where healthier foods
can be found
Try to prepare most of your meals at home
Tips for grocery shopping while on a budget:
Before you shop:
Plan out ahead of time what meals and snacks you want to eat during
the week
Make a shopping list
Sign up for membership rewards programs at grocery stores
Check for coupons before going grocery shopping
Bring a healthy snack with you when traveling or on-the-go
While at the grocery store:
Buy in-season fruits and vegetables
When fruits and vegetables are out of season, purchase frozen or
canned
Buy meat in bulk when it is on sale and freeze the extra portions.
Label with a use by date
Purchase generic or store brands of your favorite foods

Healthy Recipe Ideas

The following recipes feature items that can be made with WIC-approved
items. They will fit into a healthy, well-balanced diet and are packed with
vitamins and minerals needed during pregnancy.
Approximate nutrition information provided

Breakfast

Key:
*=WIC-approved items
Tbsp.= Tablespoon
Tsp.= Teaspoon

Healthy Breakfast Wrap

Ingredients:
1 tbsp. chopped red pepper*
1 tbsp. chopped onion*
cup chopped spinach or kale*
1 beaten egg* (or 2 egg whites)
1 tbsp. shredded cheese*
1 small whole wheat or corn tortillas*
Directions:
1. Use cooking spray to coat a medium-sized frying pan.
2. Add onions, peppers and kale/spinach to pan. Cook on medium-heat
until soft.
3. Add beaten egg to the pan and continue cooking until egg is no
longer loose and runny.
4. Top eggs and veggies with shredded cheese.
5. Add all ingredients into the tortilla. Roll it up and enjoy!
Calories: 250

Protein: 14 grams

Carbohydrate: 14 grams

Yogurt Parfait
Ingredients:
1 cup or 1 small 6 oz. container of plain, non-fat yogurt
cup favorite fruit (strawberries, blueberries, peaches,
banana)*
cup oats or whole-grain cereal*
1 tbsp. walnuts (optional)
Directions:
1. Use half of the yogurt to make a layer of yogurt at the bottom of a
bowl or glass.
2. Top the yogurt with half the fruit.
3. Top the fruit with half the cereal or oats.
4. Repeat steps 1-3. Top with walnuts and enjoy!

Calories: 250

Protein: 15 grams

Carbohydrate: 42 grams

Morning Oats
Ingredients
cup old fashioned or quick oats*
cup skim milk*
cup favorite fruit*
1 tbsp. walnuts or sliced almonds (optional)
Directions:
1. Combine oats and milk into a microwave-safe bowl (may add water
if you like a thinner texture).
2. Microwave oats and milk for about 1-2 minutes.
3. Top oats with fruit and nuts (if desired). Enjoy!
Calories: 315

Protein: 12 grams

Carbohydrate: 43 grams

Lunch
PB & Banana Sandwich
Ingredients:
2 slices whole wheat or whole grain bread*
2 tbsp. peanut butter*
1 small banana* (sliced)
Directions:
1. Spread peanut butter on 1 slice of bread.
2. Top with sliced banana.
3. Create sandwich with remaining slice of bread. Enjoy!
Calories: 435

Protein: 14 grams

Carbohydrate: 53 grams

Lemon, Spinach, Citrus and Avocado Salad

Ingredients:
2 cups lettuce and spinach mix*
grapefruit*
cup garbanzo beans*
avocado*
1 tbsp. walnuts (or toasted almonds)
cup sliced red onion*
2 tbsp. balsamic or oil-based vinaigrette dressing
Directions:
1. Place lettuce and spinach in a large bowl.
2. Peel and slice grapefruit and avocado into 1-inch slices.

3. Add garbanzo beans, grapefruit, avocado, onion and walnuts to

bowl with lettuce.
4. Drizzle with vinaigrette dressing and enjoy!
Calories: 360

Protein: 10 grams

Carbohydrate: 40 grams

Veggie Wrap
Ingredients:
cup beans (garbanzo, black or pinto)*
tsp. favorite spices
avocado*
bell pepper*
1 tbsp. shredded cheese*
1 whole wheat or corn tortilla*
Directions:
1. Place beans in a small bowl and mash with a fork.
2. Add your favorite spices to the beans and mix together.
3. Cut avocado and bell pepper into thin slices then cut in half.
4. Spread beans on tortilla and top with pepper, avocado and cheese.
5. Wrap up all ingredients in the tortilla and enjoy!
Calories: 420

Protein: 26 grams

Carbohydrate: 37 grams

Dinner
Healthy Spaghetti (serves 4)
Ingredients:
2 tbsp. olive or canola oil
1 lb. 93% lean ground turkey
1 large chopped onion*
2 chopped celery stalks*
2 chopped cloves of garlic
3 ripe, chopped tomatoes* (or 1 can of diced tomatoes)
1 small can tomato paste
1 large can crushed tomatoes
Italian seasoning
Salt and pepper
1 box whole wheat spaghetti
Directions:
1. Add oil to large pot and cook on a medium-high heat for about 2
minutes or until oil starts to sizzle.
2. Add ground turkey to pot. Cook over medium-high heat for about

20 minutes or until turkey reaches 165.

2. Add onions, celery, and garlic to pot with turkey. Cook until soft.
3. Add chopped tomatoes, tomato paste and crushed tomatoes to the
pot. Stir in Italian seasoning, salt and pepper.
4. Simmer the sauce over low heat for at least 40 minutes, stir
occasionally.
5. Fill a different pot with water (according to box) and bring to a boil.
Add pasta and boil for 8 minutes or until pasta is cooked. Drain
water from pasta, top with sauce and enjoy!
Per ServingCalories: 370

Protein: 25 grams

Carbohydrate: 30 grams

Spanish Rice (serves 3)

Ingredients:
2 tbsp. olive or canola oil
12 ounces boneless, skinless chicken breast
cup chopped bell pepper*
cup chopped onion*
tsp. minced garlic*
1 cup brown rice
1 cup chopped tomato*
2 cups chicken broth
tsp. Italian seasoning
tsp. chili powder
tsp. paprika
Salt and pepper to taste
Directions:
1. Heat oil in a large pot over medium-high heat for about 2 minutes
or until oil starts to sizzle.
2. Slice chicken into pieces (about 1 inch thick) and add to pot. Cook
until chicken is no longer pink in the middle and reaches 165.
3. Add onion, garlic, and pepper to the pot. Cook until soft.
4. Add remaining ingredients and spices to the pot. Stir well and
cover.
5. Simmer for 30 minutes or until rice is cooked. Enjoy!
Per ServingCalories: 250

Protein: 20 grams

Vegetarian Chili (serves 3)

Ingredients:
1 red onion*

Carbohydrate: 19 grams

1
2
2
1
1
1
2
1
1
1
3

green bell pepper*

large ripe tomatoes*
tbsp. olive or canola oil
tsp. chili powder
tbsp. ground cumin
pinch Italian seasoning
cups vegetable broth
(16 oz.) can red beans*
(16 oz.) white beans*
(5 oz.) can tomato paste
tbsp. shredded cheese*

Directions:
1. Chop onion and pepper into small inch pieces. Cut tomatoes into
inch wedges.
2. Add oil to a large pot. Cook on medium-high heat for about 2
minutes or until oil sizzles.
3. Place onion and pepper into the pot. Cook on medium-high
heat until soft.
3. Add tomatoes and spices into the pot. Stir well.
4. Add vegetable broth, red beans, white beans and tomato paste into
pot. Stir until tomato paste is well-mixed.
5. Simmer for 30 minutes until broth has thickened.
6. Once broth has thickened, serve in bowls and top with shredded
cheese. Enjoy!
Per ServingCalories: 400

Protein: 23 grams

Carbohydrate: 60 grams

Snacks
Apple and Cheese
Top one small apple with 1 mozzarella or cheddar cheese stick.
Calories: 130

Protein: 8 grams

Carbohydrate: 16 grams

Peanut Butter and Banana

Spread 1 tbsp. peanut butter on of a banana
Calories: 180
Berry Smoothie

Protein: 4 grams

Carbohydrate: 18 grams

Add cup frozen berries, cup milk, ice and cup kale into a
blender and blend until smooth. Pour into a glass and enjoy!
Calories: 60

Protein: 3 grams

Carbohydrate: 9 grams

Trail Mix
In a container or bowl, mix together cup pretzels or popcorn, 2
tbsp. almonds or walnuts and cup dried fruit
Calories: 150

Protein: 6 grams

Carbohydrate: 30 grams

Cottage Cheese and Fruit

In a bowl, top cup cottage cheese with cup pineapple or peaches
Calories: 95

Protein: 8 grams

Carbohydrate: 14 grams

Hummus and Veggies

Dip cup carrots, celery or cucumbers into cup hummus
Calories: 90

Protein: 4 grams

Carbohydrate: 10 grams

Salsa and Chips

Dip about 8 homemade pita chips in cup salsa
Calories: 180

Protein: 5 grams

Carbohydrate: 25 grams

Foods to Help Control Side Effects

During pregnancy your hormones change as your baby grows. These
changes might cause nausea (morning sickness), constipation or acid reflux
(heart burn). Some foods can help to control these side effects.
Problem
Nausea

Try This

Plenty of fluids during the day and

between meals
Try cold, clear or carbonated drinks
High-protein foods and snacks
Small meals every 2-3 hours
Have a snack with protein before

bed
Snack on crackers before getting

(morning
sickness)

out of bed
Try ginger products:
o Ginger snaps
o Ginger candies
o Ginger ale
Bland foods:
o Toast, crackers, rice, oatmeal,

Avoid This

Any foods that

cause nausea

or vomiting
Heavy, spicy
or greasy

foods
Eating too

much
Empty
stomach

cereal
o Peanut butter and lean meat
o Banana, potatoes, apple

Constipatio

sauce
Drink at least 10 glasses of water
per day
Eat foods high in fiber:
o whole grains, bran, oats
o fruits and vegetables
o beans
Try probiotics from yogurt, kefir or
supplements*

Greasy, highfat and lowfiber foods

Acid Reflux

Try fat-free or low-fat milk or

spicy foods,

yogurt
Eat 5-6 small meals per day
Sit up for 30 minutes to 1 hour
after eating

citrus foods,

(heart burn)

Greasy or

tomatoes,

carbonated
drinks
*You should always talk to your doctor before starting any
kind of pill

Food Safety and Pregnancy

During pregnancy, you and your baby can be more at risk for harmful
bacteria, diseases and other illnesses. Food safety becomes important to
protect yourself and your baby from food-borne illness.
The following are NOT safe to eat or drink:
Alcohol (beer, wine, or liquor)
Tilefish, swordfish, king mackerel, or shark
Raw oysters or fish (including sushi)
Raw or rare meats and poultry
Raw, soft-cooked or runny eggs
Alfalfa sprouts
Refrigerated, smoked seafood, unless cooked
Unpasteurized products
o Milk and eggs
o Honey
o Juice or cider
o Certain cheese: feta, blue-veined, Brie, queso fresco, or
Blanco
o Refrigerated, unpasteurized pates or meat spreads
Food Safety Tips
When cooking
Wash your hands before preparing or eating any foods
Rinse fruits and vegetables
Wash surfaces that have touched raw meat

 Use different cutting boards and serving utensils for produce, meat,
poultry and eggs
Check the temperature of foods with a thermometer
Keep hot food above 140 and cold food below 40
Thaw frozen foods in the refrigerator, NOT on the counter
Always check the use by or best by dates. Throw away any food that
has passed this date
Label and date leftovers and refrigerate or freeze soon after eating
When grocery shopping
Take a cooler and ice pack to the grocery store when buying perishable
foods
Keep poultry, meat, seafood and eggs separated from each other:
o In your cart when grocery shopping
o In the refrigerator at home
Refrigerate perishable foods within 2 hours after purchasing or opening
Cook meats, turkey, chicken, eggs and leftovers to a safe cooking
temperature. This will kill harmful bacteria. Listed below are the safe
minimum cooking temperatures.
Safe Minimum
Category
Type of Meat
Temperature (F)
Ground meat

Beef, pork, veal, lamb

160

Fresh beef, veal, lamb

Poultry

Turkey, chicken
Steaks, roasts, chops
Whole chicken and turkey

165
145
165

Poultry breasts, roasts

Poultry thighs, legs, wings
Duck, goose

Pork and ham

Stuffing
Fresh pork and ham

Eggs and egg dishes

Precooked ham
Eggs

145
140 (reheating temperature)
Cook until whites and yolks
are firm

Meat dishes

Egg dishes
Leftovers and casseroles

160
165

Seafood

Fin fish

145

Luncheon Meats

Hot dogs, ham, turkey,

165

bologna, salami, pastrami

Iron and Pregnancy

Why is iron important during pregnancy?

 Iron helps carry oxygen in your blood. Your blood supply also increases
during pregnancy.
Your doctor might check your iron levels and recommend an iron pill.
Do not to start an iron pill unless told to do so by your doctor.

Food

Serving Size

Amount of Iron
(mg)

Breakfast cereals fortified with iron*

1 serving

18

White beans, canned*

1 cup

Chocolate, dark, 45-69% cacao solids

3 ounces

Beef liver

3 ounces

Lentils, boiled and drained*

cup

Spinach, boiled and drained

cup

Tofu, firm

cup

Kidney beans, canned*

cup

Sardines, cooked

3 ounces

Tomatoes, canned, stewed*

cup

Chick peas, boiled, drained*

cup

Potato, baked with flesh*

1 medium

Beef, braised bottom round

3 ounces

Egg, hard boiled*

1 large

Tuna, fully cooked

3 ounces

Turkey, fully cooked

3 ounces

Milk*

1 cup

Meat and animal products contain a form of iron that is more easily absorbed by the
body. Plants and iron-fortified food products contain a form of iron that is used less
by the body.
You should aim for 27 mg of iron during pregnancy. Most prenatal vitamins contain

this amount, but it is still important to eat foods with iron.

*=WIC approved items
Tip: Pair these foods with foods containing vitamin C such as
orange juice,
peppers, broccoli and pineapple for better iron
absorption.

Folate and Pregnancy

What is Folate?
An important vitamin for lowering the risk of brain and spinal cord
birth defects
Folic acid is the form found in dietary supplements
Folate is the form found in food sources
Many prenatal vitamins have at least 600 micrograms of folic acid. If you
are at risk for neural tube defects during pregnancy, your doctor might want
to increase your folic acid intake.
Amount of
Food

Serving Size

Beef liver, braised

Spinach, boiled*
Black-eyed peas, boiled*
Breakfast cereals fortified with folic

3 ounces
cup
cup
1 serving

Folate (mcg)
215
131
105
100

acid*
Rice, white, medium grain, cooked
Asparagus, boiled*
Spaghetti, cooked, enriched*
Brussel Sprouts, frozen, boiled*
Lettuce, romaine, shredded*
Avocado, raw, sliced*
Spinach, raw*
Broccoli, chopped, frozen, cooked*
Green peas, frozen, boiled*
Kidney beans, canned*
Bread, white
Peanuts, dry roasted
Wheat germ
Orange, fresh*

cup
4 spears
cup
cup
1 cup
cup
1 cup
cup
cup
cup
1 slice
1 ounce
2 tablespoons
1 small

90
89
83
78
64
59
58
52
47
46
43
41
40
29

Papaya, raw, cubed*

cup
27
Banana*
1 medium
24
Egg, whole, hard-boiled*
1 large
22
You can find folate in many foods. It is important to include these foods in
your diet during pregnancy.
*=WIC-approved items
Vegan/ Vegetarian Diets during Pregnancy
You can safely follow a vegetarian or vegan diet during pregnancy. Good
nutrition is key for both mom and child. It is important to eat a wellbalanced diet to help your baby grow.
It is important to take your prenatal vitamin. Your doctor may ask you to
take an additional vitamin or mineral supplement. Always check with your
doctor before starting a new medication.
A dietitian can help make sure you are not missing any foods from your diet.
Eating a variety of the foods below will help you meet your needs.
Nutrients
of Concern
Protein

Iron

Sources for Vegans

Sources for
Vegetarians

whole grains*
beans/legumes*
soy products
nuts and seeds
peanut butter*
tempeh
edamame
vegetables: dark green leafy
vegetables*, potatoes*, peas*,

tomatoes*
legumes*, lentils*, nuts, seeds
whole and enriched grains*
dried fruit

TIP- pair with foods rich in vitamin C (8

all foods to the left

eggs*
cheese*
cows milk*

all foods to the left

eggs*

oz. orange juice*, citrus fruit*, peppers*)

Vitamin B12

to increase iron absorption

fortified cereals*
meat substitutes
non-dairy milk (soymilk*, almond
milk, hemp milk, rice milk)

Zinc

whole grains and cereals*, oatmeal*

legumes*, baked beans, nuts
peas*

all foods to the left

cows milk*
yogurt
cheese*
eggs*

all foods to the left

cows milk*
cheese*
yogurt

all foods to the left

all foods to the left

cows milk*
cheese*
yogurt
eggs*

all foods to the left

yogurt
cheese*
cows milk*

all foods to the left

TIP- pair these foods with sprouted

grains, beans, seeds or acidic products or

Essential
Fatty Acids

Vitamin D

try soaking and cooking legumes

oils: flaxseed, canola, walnut
flaxseed, walnuts, seeds and nuts
soybeans, legumes*
leafy vegetables*
grains*
non-dairy milk fortified with vitamin
D: soymilk*, almond milk, hemp

Calcium

Folate

milk, rice milk

fortified cereals*
fortified orange juice*
mushrooms*
vegetables: dark green leafy

vegetables*, bok choy*, broccoli*

soybeans, beans*
sunflower seeds, almond butter
tofu
figs*
calcium-fortified non-dairy products

and grains*
vegetables: leafy greens*, Brussel

Choline

sprouts*, asparagus*
legumes*, baked beans, kidney

beans*
grains: cereals and grains fortified

with folic acid*, spaghetti*

avocado*
tofu
quinoa
beans*
broccoli*
non-dairy milk with choline such as

soymilk*
*= WIC-approved food items

eggs*
cows milk*

all foods to the left

eggs*