How much fruit should you be eating during pregnancy?

Medical professionals usually recommend eating two to four servings of fruit and four to five servings of vegetables each day.

In general, one serving of fruit is:

• a medium piece of whole fruit (about the size of a tennis ball)
• 1 cup of cut fruit

One serving size of vegetables is:

• 1/2 cup of raw or cooked vegetables
• 1/2 cup of vegetable juice
• 1 cup of leafy greens

When it comes to 100% fruit juices, as long as they’re pasteurized, they’re safe to drink. But you may miss out on some of the nutrients in juice form.

Dried fruit can also be used to get nutrients in an on-the-go form. Just be aware that they can be more calorie- and sugar-dense than their fresh counterparts.

Why hydration matters during pregnancy

Dehydration occurs when you lose more fluids than you take in. It’s always serious, but it’s especially concerning during pregnancy. Water helps form the placenta and amniotic sac. It also supports your baby’s growth.

If you’re experiencing morning sickness, your risk of dehydration is higher. To avoid dehydration, drink 8 to 12 glasses of water daily. Because fruits contain water, they can help you stay hydrated.

Fruit safety tips

If possible, purchase organic fruit that hasn’t been treated with synthetic pesticides and fertilizers. But keep in mind that eating nonorganic fruit is much better than eating no fruit at all.

To lessen your risk of consuming pesticide residue or bacteria, follow these tips:

• Wash fruit thoroughly, even if it’s prewashed.
• Remove any bruised areas where bacteria may lurk.
• Drink only pasteurized or boiled fruit juice.
• Avoid eating precut melons, or eat them immediately after cutting.
• Store fresh fruit in the refrigerator, away from raw meat.

Eating fruit during pregnancy helps ensure that you and your baby stay healthy and ready to take on the world.

Fresh, frozen, and canned fruits are all good options. Just make sure no sugar has been added to canned or frozen varieties.

Contact your doctor if you have any questions or concerns about your pregnancy eating plan. If you need more advice on what to eat, here are 13 foods that are great choices.