
Pregnancy Nutrition
Food to Eat When Pregnant
In pregnancy, one should eat at at least 7 servings every day of fresh fruits and vegetables (three servings of fruit and four of vegetables).
A serving of fruit might be: 1/2 cup chopped, cooked, dried or canned fruit (without syrup), 1 medium apple, banana, orange or pear, 3/4 cup fruit juice, 1/2 cup unsweetened applesauce or 3/4 cup grapes. A serving of vegetables might be: 1 medium-sized baked potato, 1/2 cup vegetables (cooked or raw) such as broccoli or carrots, 3/4 cup vegetable juice or 1 cup raw leafy salad greens. Eat fresh fruits and vegetables whenever possible (organic is best).
Whole-grain breads, Cereals and Pasta
You will need 6-11 servings of whole grain breads, cereals and pasta every day. A serving might be: 1/2 cup cooked pasta, 1/2 cup cooked whole-grain cereal, 1/2 cup brown or wild rice, 1 large corn tortilla, 1 slice whole-grain bread, 1/2 bagel, about 2 cups ready-to-eat cereal, 1 medium muffin, 1/2 hot dog or hamburger bun or 4 small crackers.
Meats, Fish and Beans
Three to four servings of meats, fish and beans every day is essential. A serving might be: 2 tablespoons peanut butter, 1/2 cup cooked (dry) beans, 1/2 cup tofu, 1/3 cup nuts, 2 -3 ounces cooked lean meat, poultry or fish (a piece of chicken or a hamburger patty about the size of the palm of your hand) or 2 cooked eggs. There are specific fish a pregnant woman needs to stay away from and others that need to be eaten in minimal amounts. See here, << Foods to Avoid >>
Foods to Eat During Pregnancy
Why are Dairy, Iron and Protein Important?
Why is Calcium and Water Important?
Folic Acid and Pregnancy
Taking Supplements
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