|
A well balanced pregnancy diet
is your best assurance of staying healthy and low risk during pregnancy.
Every day of the week you and your baby should have:
|
1.
|
One quart (4 glasses) or more of milk. Any kind will do -- whole milk,
low fat, skim, buttermilk, or cheese, yogurt, ice cream, etc. |
|
2.
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Two eggs. Can be hard boiled, in french toast, or added to other foods. |
|
3.
|
One or two servings of fish or seafood, liver, chicken, lean beef, lamb,
beans or any kind of cheese. |
|
4.
|
One or two good servings of fresh green leafy vegetables: mustard,
collard, turnip greens, spinach, lettuce or cabbage. |
|
5.
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Two or three slices of whole wheat bread, cornmeal, cornbread or
tortillas. |
|
6.
|
A piece of citrus fruit or a glass of juice of lemon, lime, orange,
tomato or grapefruit. |
|
7.
|
Three pats of butter. |
|
8.
|
Other fruits and vegetables. |
Also include in your diet:
|
1.
|
A serving of whole grain cereal such as oatmeal or granola. |
|
2.
|
A yellow or orange-colored fruit or vegetable five times a week. |
|
3.
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Liver once a week (if you like it). |
|
4.
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Whole baked potato three times a week. |
|
5.
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Plenty of fluids -- water, juice, etc. |
|
6.
|
Salt food to taste for a safe increase in blood
volume. You may substitute proteins if you
wish, being sure your proteins are complete, and that you get approximately
100 grams of protein per day. If you substitute, also be sure all
the elements necessary for a well balanced diet are available every day.
Protein Counter
| |
Dairy Products
|
|
| Milk, 1 cup = 8 gm |
Processed Cheese, 1 oz.
= 6 gm |
Cottage Cheese, 1/2 cup
= 12 gm |
| Cheddar/Swiss, 1 oz. = 7
gm |
Ice Cream, 1 cup = 6 gm |
Yogurt, 1 cup = 7 gm |
| Butter, 1 tbsp. = 0.1 gm |
|
|
| |
Meats
|
|
| Bologna, 1 oz. = 3.8 gm |
Beef, 3 oz. = 20 gm |
Chicken, 3 oz. = 25 gm |
| Egg, 1 = 6 gm |
Turkey, 3 oz. = 27 gm |
Pork, 3 oz. = 21 gm |
| Hot Dog, 1 = 7 gm |
Liver, 3.5 oz. = 26 gm |
|
| |
Fish
|
|
| Haddock, 3 oz. = 16 gm |
Salmon, 3 oz. = 17 gm |
Halibut, 3.5 oz. = 26 gm |
| |
Carbohydrates
|
|
| Potato, medium = 2 gm |
Rice, 1 cup (brown) = 6
gm |
Corn, 1 cup = 5 gm |
| Noodles, 1 cup = 6 gm |
Sweet Potato, medium = 2
gm |
Bread, 1 slice = 2 gm |
| Crackers, 4 saltines = 1
gm |
Doritos, 9/16 oz. = 1 gm |
Fritos, 1 oz. = 2 gm |
| Potato Chips, 16 pcs =
0.8 gm |
Tortillas, 1 = 1.2 gm |
|
| |
Cereals
|
|
| Cheerios, 1 1/4 cup =
3.8 gm |
Granola, 1/4 cup = 4 gm |
Shredded Wheat, 2/3 cup
= 3 gm |
| Wheat Germ, 1 tbsp. = 2
gm |
|
|
| |
Nuts
|
|
| Peanut Butter, 1 tbsp. =
4 gm |
Peanuts, 1/4 cup = 9 gm |
Walnuts, 1/4 cup = 6 gm |
| |
Beans
|
|
| Pinto Beans, 1/2 cup =
7 gm |
Navy Beans, 1/2 cup = 7
gm |
Kidney Beans, 1/2 cup =
7 gm |
| |
Fruit & Juice
|
|
| Apple, 1 medium = 0.3 gm |
Orange, 1 medium = 1.6
gm |
Peach, 1 medium = 0.6 gm |
| Cantaloupe, 1/4 = 1 gm |
Vegetable Juice, 4 oz. =
1 gm |
Grape Juice, 4 oz. = 0.3
gm |
| Orange Juice, 1/2 cup =
1 gm |
|
|
| |
Vegetables
|
|
| Carrot, 1 = 0.6 gm |
Celery, 1 large stalk =
0.3 gm |
Lettuce, 1/2 cup =0.3 gm |
| Cucumber, 1/8 pound =
0.2 gm |
Tomato, 1 = 1 gm |
Spinach, 1/4 cup = 1 gm |
| Cabbage, 1/2 cup cook =
1.2 gm |
Green Beans, 1/2 cup =
0.8 gm |
|
| |
Soups
|
|
| Vegetable Soup, 1 cup =
3 gm |
Beef Broth, 1 cup = 5 gm |
Chicken Noodle, 1 cup =
3.4 gm |
| Chili & Beans, 1 cup =
18 gm |
|
|
| |
Sugar Foods
|
|
| Colas = 0 gm |
White Sugar = 0 gm |
Carmels = trace |
Resource information
for this worksheet: Nutrition During Pregnancy and Lactation from
California Department of Health, Husband-Coached Childbirth by Robert
Bradley, M.D., Nourishing Your Unborn Child by Phyllis Williams,
What Every Pregnant Woman Should Know by Gail Brewer, Introductory
Nutrition by Helen Guthrie, and Composition of Foods from United
States Department of Agriculture. Also, see the film Nutrition in
Pregnancy with Tom Brewer, M.D
©2007 AAHCC. |
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