So What Should You Be Eating? 1. GRAINS — 8 ounces a day (at least half as whole grains) Y AB B 2. VEGETABLES — 3 cups a day AND M (vary your vegetables) O M FOR 3. FRUITS — 2 cups a day (try to eat whole or cut-up fruit rather than juice) NUTRITION 4. DAIRY — 3 cups a day (opt for You Are What You Eat, low-fat or fat-free choices) And So Is Your Milk 5. PROTEIN 6.5 oz a day Proper nutrition is an ongoing journey during and (choose lean meats and beans) after your pregnancy, playing a critical role in your health and your baby’s growth. Most breastfeeding moms should take in about 500 extra calories, for a total of 2,000 to 2,500 calories per day. And, of course, make sure to drink plenty of fluids. CUPS PER DAY Get a personal nutrition and physical activity plan through the MyPlate program at choosemyplate.gov 2 3