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Daily
Nutritional Guidelines
While you indeed are growing another person (0r two+), you are not
truly "eating for two". Rather, your body only needs 200-500
extra calories per day while pregnant. That's about the
equivalent of an apple and a glass of milk, if that helps put things
into perspective.
It's all too easy to indulge in unhealthy food choices while pregnant.
Sometimes this is unavoidable in the early stages of
pregnancy. If you are experiencing severe nausea or morning
sickness, then eat what you have to eat to keep something down.
Once that rough patch passes, you'll be able to focus on making better
nutritional choices.
4 Servings
Dairy
- Milk
- Ice Cream
- Yogurt
- Soy Milk
- Cheese
- MilkShake
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2 Eggs
- Hard
Boiled
- Scrambled
- Deviled
- Omelettes
- Poached
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2 Proteins
Totaling
80-100 grams
- Beef
- Lamb
- Pork
- Chicken
- Fish
- Tofu
- Beans
- Seeds
- Yogurt
- Hard-Boiled Eggs
- Legumes
- Shrimp
- Bean Dip
- Cottage Cheese
- Granola
- Roasted Nuts
- Wheat Germ
- Non-Fat Dry Milk
- Cheese
- MilkShakes (Yum!)
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2 Servings
Greens
- Broccoli
- Kale
- Spinach
- Beans
- Lettuce
- Peas
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2 Servings
Whole
Grains
- Oatmeal
- Brown Rice
- Wheat Bread
- Bran Muffins
- Popcorn
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1-2 Fruits
Daily
- Apples
- Oranges
- Grapes
- Pears
- Strawberries
- Blueberries
- Peaches
- Raspberries
- Bananas
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Additional Guidelines
- 3 Potatoes per Week
- 5 Yellow/Orange Vegtables per Week
- Carrots
- Sweet Potatoes
- Yams
- Squash
- Peppers
- Corn
- Salt to Taste
- Drink to Thirst
Serving Sizes
Milk
- 8ozs milk (1 cup)
- 8ozs yogurt (1 cup)
- 1 oz. hard/semi-soft cheese
- 1/2 cup cottage cheese
2 eggs + 4 servings
milk = 32 grams protein
Proteins
- 3 ozs is a standard serving. That's about
the size of a deck of cards.
- Most proteins have 25-30 grams of protein per serving.
- Fish usually has 20 or so grams of protein per
serving.
To help you on the path to good pregnancy nutrition, record your eating
habits with the Daily
Meal Tracker Chart a free printable chart to help you and
your baby stay healthy and happy.
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