1/2 cup of cooked or chopped vegetables
1 cup of leafy or raw vegetables Steamed or raw fresh vegetables are best.
- Milk and Cheese: You can get plenty of calcium by eating foods from the milk and cheese group. Dairy products also provide protein, vitamins, and minerals. Include 4 choices each day. One serving equals:
1 cup of whole or skim milkWhen choosing from this group, limit how much fat you eat and drink. Try skim milk or low-fat yogurt. Remember that ice milk and frozen yogurt have less fat than ice cream. If you do not drink milk, you can get calcium and vitamin D by drinking fortified soy milk or rice milk.
1 cup of yogurt
1 1/2 ounces of cheese
- Meat, Poultry, and Fish: This group includes meat, chicken, turkey, fish, dried beans, eggs, and nuts. Include at least 2 or 3 choices, or a total of 7 ounces, each day (3 ounces is about the size of a deck of cards). One serving equals:
2 to 3 ounces of cooked meatTo avoid additional fat calories, trim meat and cook chicken or turkey without the skin. Broil, roast, or boil instead of pan-frying or deep-frying. Fish can be steamed, broiled, or poached.
2 to 3 ounces of poultry
2 to 3 ounces of fish
2 tablespoons of peanut butter
1 egg
- Fats: Fats can be part of the other food groups, but most often they are added to your daily diet in the form of butter, spreads, or salad dressings. The daily allowance for fats is 3 servings. One serving contains 45 calories. One serving equals:
1 teaspoon of butter or margarineUse only very small amounts of fats and oils when you cook. Steam or microwave vegetables, and sprinkle them with lemon juice instead of butter or margarine.
1 tablespoon of low-fat margarine
1 teaspoon of oil
1 teaspoon of mayonnaise
1 tablespoon of salad dressing
2 tablespoons of reduced-fat salad dressing
- Vitamins: Take your prenatal vitamins and iron tablets each day. Talk to your doctor or nurse if you have trouble taking your vitamins. There are many kinds of prenatal vitamins available, including chewable vitamins.
- Special Diets: If you have special diet needs, talk with your doctor or a registered dietitician.
After Delivery
After you have your baby, it's still important to continue to eat well-balanced meals. It helps the healing process and is important for breast-feeding. If you breast-feed your baby, you will need to add 500 calories a day and drink plenty of fluids.This educational material was developed by a team of women's health care experts throughout UPMC, including Magee-Womens Hospital, a National Center of Excellence in Women's Health as designated by the U.S. Department of Health and Human Services.
(published with permission in writing from:ttp://www.expectantmothersguide.com)
