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Goals for Healthy Eating When Pregnant. 1  Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts).
The EPA and FDA advise pregnant women, young women who may become pregnant, or women who are nursing: 1  Do not eat: Shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury. 2  Eat up to 12 ounces a week: Fish and shellfish varieties that are lower in mercury.