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baby only gets nourished by what flourishes in your blood
stream, not by what's stored in your cells . . . babies are what
you eat! So your main goal is to eat right for your baby,
and you may enjoy the benefits of eating well during pregnancy.
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During pregnancy a mother-to-be
needs 100gms of protein a day.
The amount of protein in food varies, but the main sources include meat,
fish, eggs, milk, cheese, beans/rice and lentils/whole grain bread.
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 | 4
products of milk (1 cup each): whole milk, low fat, skim,
buttermilk. If using soy milk, 1.5 cups per serving. One serving of
cheese is approximately 1.25 ounces. |
| 2
calcium replacements for each serving of unfortified soy:
almonds, walnuts, sunflower seeds brazil nuts, broccoli, molasses,
wheat germ* |
| 2 eggs |
| 6
exchanges of fish, liver, chicken, lean beef, lamb or pork, any kind
of cheese. Beans, grains, nuts and seeds and vegetables may also
be included in this area, but do not count an item twice. (Average
exchange is 1 ounce meat or hard cheese, 1/4 cup of tuna or soft
cheese, 1 cup of milk, 1 egg, 1/2 cup beans or grains, 2 to 3 ounces
of nuts, and about 5 ounces of most vegetables.) |
| 2
exchanges of vegetables. Dark green, leafy vegetables: broccoli,
brussels sprouts, spinach, romaine lettuce... (Average exchange is
1/2 to 1 cup) |
| 5
exchanges of whole grain bread, starchy vegetables and fruits.
(An average exchange is 1 slice bread, 1/2 cup cereal, pasta or
rice, and 1/2 piece of fruit.) |
| 2
exchanges Vitamin C foods: orange, grapefruit, pepper, tomato,
cantaloupe, potatoes, cabbage, cauliflower (Average exchange is 1
fruit or 1/2 cup.) |
| 5
exchanges fats and oils. (1 tablespoon butter, oil or
mayonnaise...) |
| 1
exchange Vitamin A food: carrots, peaches, sweet potato or yam,
cantaloupe, apricots |
| Drink
to thirst |
| Salt
foods to taste |
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This diet can be adapted for vegetarians,
by using complementary protein. Choose to eat 2 plant proteins
at the same time, such as whole grain rice and beans, or lentils and whole
grain bread to eat some animal protein
along with plant protein, such as eggs, cheese or milk.
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