[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401068-105":59,"doc-detail-401068-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","healthy-pregnancy-plate-nutrition","Healthy Pregnancy Plate - Nutrition","","Healthy Pregnancy Plate provides practical guidance for building a balanced meal during pregnancy. It recommends portioning a plate with lean protein at under one quarter, fruits and vegetables at half, and whole grains/starches at slightly over one quarter. The guide emphasizes mindful eating, adequate hydration (64 ounces daily), daily physical activity, choosing fruit for sweet treats, and limiting added sugars. It also lists daily serving targets across food groups and supports “thinking for two” with calorie ranges and snack examples.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/healthy-pregnancy-plate-nutrition/401068/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/healthy-pregnancy-plate-nutrition/401068.png","ImageObject",300,407,{"name":92,"@type":93},"Alexandar","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How should you divide a plate for a healthy pregnancy?","Question",{"text":112,"@type":113},"Aim for under 1/4 lean protein, 1/2 fruits and vegetables, and slightly more than 1/4 whole grains or starches. Use a 9-inch plate to help control portions at each meal.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What does the guide recommend for hydration, exercise, and added sugars?",{"text":117,"@type":113},"Stay hydrated with about 64 ounces of water per day, exercise daily or most days of the week, and choose fruit as a sweet treat while limiting foods and beverages with added sugars.",{"name":119,"@type":110,"acceptedAnswer":120},"What are the recommended calorie needs and how can snacks help?",{"text":121,"@type":113},"Most women need 1,600 to 2,000 calories daily, and during the second and third trimesters needs increase by about 200 to 300 calories per day. Eating meals or snacks every 3 to 4 hours can help prevent nausea, control appetite, and maintain energy.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401068,1790707892,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":24,"preview_page_count":4},962090768658,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","HEALTHY PREGNANCY PLATE  \nCongratulations on your pregnancy. A healthy pregnancy depends on a healthy lifestyle. This includes eating a balanced diet, staying well hydrated, and getting physical activity most days of the week. Strive to build a plate like this at every meal.  \n1 2 3 4 5 6 7 8 9  \nProtein  \nMake a little less than ¼  \nof your plate lean meat or other protein foods.  \nFruits & Vegetables  \nMake ½ your plate fruits and vegetables.  \nGrains/Starches  \nMake a little more than 1∕4 of  \nyour plate whole grains or starches.  \nSelect a 9 inch plate and use this guide to help keep your portions in control.  \n|  | Practice mindful eating.\u003Cbr>Choose food that is satisfying and nourishing, sit at the table in a relaxed environment, and tune into your hunger and fullness levels. |  |  | Stay hydrated.\u003Cbr>Aim for 64 ounces of water per day. |  |\n| --- | --- | --- | --- | --- | --- |\n| Move more.\u003Cbr>Exercise daily or most days of the week. The benefits are endless. |  |  | Choose fruit as your sweet treat.\u003Cbr>Limit foods and beverages with added sugars. |  |  |\n\nAll plans offered and underwritten by Kaiser Foundation Health Plan of the Northwest.  \n500 NE Multnomah St., Suite 100, Portland, OR 97232.  \nHealthy food choices  \n\n| Fruits and\u003Cbr>Vegetables\u003Cbr>Choose 6 or\u003Cbr>more servings\u003Cbr>per day | One serving is:\u003Cbr>• 1 cup raw vegetables\u003Cbr>• ½ cup cooked vegetables\u003Cbr>• 1 medium fruit\u003Cbr>• 1 cup fruit\u003Cbr>• 3–4 ounces juice | Choose 2-3 fruits and 4 or more vegetables for optimal nutrition and less calories. |\n| --- | --- | --- |\n|  | One serving is: |  |\n| Protein-rich | • ½ cup beans, split peas, or lentils | • ¼ cup cottage or ricotta cheese |\n| foods | • ½ cup tofu or tempeh\u003Cbr>• ¼ cup nuts or seeds | • ½ cup Greek yogurt\u003Cbr>• 1 cup regular yogurt |\n| Choose 7–11\u003Cbr>servings\u003Cbr>per day | • 2 tablespoons peanut or almond butter, or tahini\u003Cbr>• 1 ounce pasteurized cheese (Swiss, mozzarella, queso fresco, cheddar) | • 1 egg\u003Cbr>• 1 ounce fish, seafood*, skinless chicken or turkey, or lean cuts of beef or pork |\n| Starches\u003Cbr>(grains and\u003Cbr>starchy\u003Cbr>vegetables)\u003Cbr>Choose 5–8\u003Cbr>servings\u003Cbr>per day | One serving is:\u003Cbr>• ½ cup beans, corn, peas, taro, or potatoes (Yukon gold, red, sweet)\u003Cbr>• 1 cup winter squash\u003Cbr>• 1∕3 cup cooked brown rice, quinoa, buckwheat, millet, or pasta/noodles (1 cup cooked = 3 servings) | • 1 slice whole-wheat or sourdough bread\u003Cbr>• ½ cup cooked cereal (oatmeal)\u003Cbr>• 4–6 whole grain crackers\u003Cbr>• 2–3 corn tortillas\u003Cbr>• 1 whole-wheat tortilla\u003Cbr>• 3 cups popcorn |\n| Calcium- | One serving is: |  |\n| rich foods\u003Cbr>Choose 3\u003Cbr>servings per\u003Cbr>day to get the\u003Cbr>recommended\u003Cbr>1,000\u003Cbr>milligrams of\u003Cbr>calcium | • 1 cup (8 ounces) milk\u003Cbr>• 1½ ounces cheese\u003Cbr>• 8 ounces yogurt\u003Cbr>• 1 cup calcium-fortified soy, rice, or almond milk\u003Cbr>• ½ cup calcium-set tofu | • 1½ cups cooked kale, bok choy, turnip greens, mustard greens, beet greens, or broccoli\u003Cbr>• 1∕3 cup soy nuts\u003Cbr>• 2 cups white beans |\n| Fats | One serving is:\u003Cbr>• 2 tablespoons avocado\u003Cbr>• 1 teaspoon olive, canola, or peanut oil | • 1 tablespoon salad dressing\u003Cbr>• 1 teaspoon mayonnaise |\n| Choose 4–7\u003Cbr>servings\u003Cbr>per day | • 5 olives\u003Cbr>• 1 tablespoon nuts or seeds\u003Cbr>• 1 teaspoon peanut, almond. or sunflower seed butter, or tahini | • 1 teaspoon butter\u003Cbr>• 2 tablespoons cream, half & half, or sour cream\u003Cbr>• 1 tablespoon cream cheese |\n\n* Seafoods that are rich sources of omega-3 fatty acids include mackerel, salmon, albacore tuna, sardines, and lake trout. For more information on safe and healthy seafood choices, [visit seafoodwatch.org](visit seafoodwatch.org)  \nThinking for two versus eating for one  \nIn general, most women need  \n1,600 to 2,000 calories per day. During the second and third trimester of pregnancy, your calorie needs go up by only 200 to 300 calories per day. Eating a meal or snack every 3 to 4 hours can help prevent nausea, control appetite, and keep your energy levels up throughout pregnancy, during labor and deli","cbCaissZZ09p1d1q","https://ap.wps.com/l/cbCaissZZ09p1d1q","pdf",835823,"English","# Healthy Pregnancy Plate Overview\n## Plate Portion Guide\n## Mindful Eating and Hydration\n## Daily Food Group Serving Targets\n## “Thinking for Two” Calorie Guidance and Snacks","[{\"question\":\"How should you divide a plate for a healthy pregnancy?\",\"answer\":\"Aim for under 1/4 lean protein, 1/2 fruits and vegetables, and slightly more than 1/4 whole grains or starches. Use a 9-inch plate to help control portions at each meal.\"},{\"question\":\"What does the guide recommend for hydration, exercise, and added sugars?\",\"answer\":\"Stay hydrated with about 64 ounces of water per day, exercise daily or most days of the week, and choose fruit as a sweet treat while limiting foods and beverages with added sugars.\"},{\"question\":\"What are the recommended calorie needs and how can snacks help?\",\"answer\":\"Most women need 1,600 to 2,000 calories daily, and during the second and third trimesters needs increase by about 200 to 300 calories per day. Eating meals or snacks every 3 to 4 hours can help prevent nausea, control appetite, and maintain energy.\"}]","Healthy Pregnancy Plate - Nutrition | PDF",1790516344]