A WELL BALANCED PREGNANCY DIET CONSISTS OF:

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. Two eggs, (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. Two or three slices of whole wheat bread, cornmeal, cornbread, or tortillas.

6. A piece of citrus fruit or 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. Liver once a week. (if you like it)

4. Whole baked potato three times a week.

5. 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 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 C. 8gm Cheddar/Swiss, 1 oz. 7gmProcessed Cheese, 1 oz. 6gmCottage Cheese, 1/2C. 12gmIce Cream, 1 C. 6gmYogurt, 1 C. .7gmButter, 1 tbsp. 0.1gm

Meats

1 oz. 3.8gmBeef, 3oz. 20gmChicken, 3oz. 25gmEgg, 3oz. 21gmLiver

Fish

Haddock, 3oz. 16gmSalmon, 3oz. 17gmHalibut, 3 1/2oz. 26gm

Carbohydrates

Potato, medium 2gmRice, 1C.(Brown) 6gmCorn, 1C.5gmNoodles, 1C. 6gmSweet Potato, medium 2gmBread, 1 slice 2gmCrackers, 4 saltines 1gmDoritos, 9/16 oz. 1gmFritos, 1 oz. 2gmPotato Chips, 16 pcs. 0.8gmTortillas, 1 1.2gm

Cereals

Cheerios, 1 1/4C.3.8gmGranola, 1/4 C. 4gmShredded Wheat, 2/3 C. 3gmWheat Germ, 1 Tbsp. 2gm

Nuts

Peanut Butter, 1 tbsp. 4gmPeanuts, 1/4 C. 9gmWalnuts, 1/4 C. 6gm

Beans

Pinto Beans, 1/2 C. 7gmNavy Beans, 1/2 C. 7gmKidney Beans, 1/2 C. 7gm

Fruit & Juice

Apple, 1 med. 0.3gmOrange, 1 med. 1.6gmPeach, 1 med. 0.6gmCantaloupe, ¼ 1gmVegetable Juice, 4 oz. 1gmGrape Juice, 4 oz. 0.3gmOrange Juice, 1/2 C. 1gm

Vegetables

Carrot, 1 0.6gmCelery, 1 lg. Stalk 0.3gmLettuce, 1/2 C. 0.3gmCucumber, 1/8 lb. 0.2gmTomato, 1 1gmSpinach, 1/4 C. 1gmCabbage, 1/2 C. cook 1.2gmGreen Beans, 1/2 C. 0.8gm

Soups

Vegetable Soup, 1 C. 3gmBeef Broth, 1 C. 5gmChicken Noodle, 1 C. 3.4gmChili & Beans, 1 C. 18gm

Sugar foods

Colas, 0gmWhite Sugar, 0gmCaramels, 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. Composition of Foods United States Department of Agriculture.

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