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Your Daily Food Checklist

Use this as a handy tool for seeing if you are reaching the minimum goals for the day. Print out as many copies as you need!

Breads, Grain, Pasta

A serving is:
1 slice bread (1 ounce)
1 ounce ready-to-eat cereal
1/2 of hamburger or hot dog roll; pita bread; English muffin; or bagel
1 (6-inch) tortilla
1/2 cup cooked cereal, pasta or grain, such as rice or grits
3-4 small crackers
1 (4-inch diameter) pancake or waffle
3 tablespoons wheat germ
2 medium cookies

Minimum Goals:
Pregnancy: 9 servings
 Breastfeeding: 10 servings
 Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 9 servings
 Non-Pregnant: 6 servings
Your total for the day:________



Fruit Group

A serving is:
1 medium fruit
1/2 grapefruit, mango, or papaya
3/4 cup (6 oz.) juice
1/2 cup cut-up fruit, berries, or canned, cooked or frozen fruit
1/4 cup dried fruit

Minimum Goals:
Pregnancy: 3 servings
 Breastfeeding: 4 servings
 Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 4 servings
 Non-Pregnant: 2 servings
Your total for the day:________



Vegetable Group

A serving is:
1/2 cup cooked vegetables
1 cup raw, leafy vegetables
3/4 cup vegetable juice
1/2 cup chopped raw, nonleafy vegetables (such as carrots)
1 small baked potato or sweet potato

Minimum Goals:
Pregnancy: 4 servings
 Breastfeeding: 4 servings
 Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 4 servings
 Non-Pregnant: 3 servings
Your total for the day:________



Milk, Yogurt and Cheese Group

A serving is:
1 cup (8 ounces) of milk of yogurt, any type
1/2 cup evaporated milk
1/3 cup powdered milk
1 1/2 ounces natural cheese (Mozzarella, Swiss, Cheddar, Monterey Jack)
1/2 cup ricotta cheese
2 ounces processed cheese (American)
1 cup cottage cheese (count as 1/2 serving)
1 cup frozen yogurt
1/2 cup ice cream (count as 1/3 serving)

Minimum Goals:
Pregnancy: 3 servings
 Breastfeeding: 4 servings (or as many as 9 if dairy foods are a primary protein source)
 Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 4 servings
 Non-Pregnant: 2 servings
Your total for the day:________



Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group

A serving is:
2 to 3 ounces of cooked lean meat, poultry or fish
(about 4 ounces raw)
2 to 3 ounces lean sliced deli meat
(for a total of 5 to 7 ounces daily)

Count as 1 ounce of meat, poultry or fish:
1 egg
1/2 cup cooked lentils, peas or dry beans
1/4 cup egg substitute
2 Tbl. peanut butter
1/3 cup nuts
4 oz. tofu, tempeh or textured vegetable protein (TVP)

Minimum Goals:
Pregnancy: 6 ounces or equivalents
 Breastfeeding: 6 ounces or equivalents
 Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 6 ounces or equivalents
 Non-Pregnant: 5 ounces or equivalents
Your total for the day:________



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