Pregnancy Portion Size Guide
Visual guide to portion sizes using your hand as a reference
✋ Hand Comparison Method
👋
Palm = Protein
3-4 oz cooked meat, fish, or poultry
✊
Fist = Vegetables
1 cup cooked or 2 cups raw
🤲
Cupped Hand = Grains
1/2 cup cooked rice, pasta, or grains
👍
Thumb = Fats
1 tbsp oil, butter, or nut butter
🍽️ Plate Method
50% Vegetables
Fill half your plate with colorful vegetables
Fill half your plate with colorful vegetables
25% Protein
Palm-sized portion of lean protein
Palm-sized portion of lean protein
25% Grains
Cupped hand portion of whole grains
Cupped hand portion of whole grains
📅 Trimester-Specific Portions
First Trimester
Portions similar to pre-pregnancy. Focus on nutrient density. Small, frequent meals if experiencing nausea.
Second Trimester
Increase portions by 10-15%. Add extra protein and calcium. 3 meals + 2 snacks per day.
Third Trimester
Smaller, more frequent meals (stomach is compressed). Focus on nutrient-dense foods. 5-6 small meals per day.