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Text File  |  1993-04-30  |  6KB  |  55 lines
  1. $Title{Daily Food Guide}
  2.  
  3.  
  4.      Use the following guide to help you decide if your daily diet is 
  5. sufficient for pregnancy.  Pay specific attention to serving size and to 
  6. variety in your diet.  Keeping track of the number of servings you missed will 
  7. help you decide if you are getting enough servings of each type of food to 
  8. meet your daily requirements.  Several times during pregnancy, analyze your 
  9. diet over a period of days.
  10.  
  11.  
  12.                            PRIMARY NUTRIENTS                    NUMBER OF
  13. FOOD CATEGORY              OR NUTRITIVE ROLE                  DAILY SERVINGS                EXAMPLES OF SINGLE SERVINGS
  14. --------------------------------------------------------------------------------------------------------------------------------------------
  15. Dairy                      Calcium, phosphorus,               4                             8 oz. milk, 1 1/3 cups cottage cheese, 1 1/2 oz.
  16.                            vitamin D, protein                                               cheese, 1 1/2 cups ice cream
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  18. High-quality               Complete protein, iron,            3 to 4                        2-3 oz. meat, 2 medium eggs, 8-12 small
  19. protein                    folate, vitamin A.                                               oysters or clams, 1 cup baked beans or
  20.                            B-complex vitamins                                               dried peas, 1/4 cup peanut butter, 1/2 cup
  21.                                                                                             nuts, I cup tofu
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  23. Grains and breads          B-complex vitamins,                4 or more (as needed          1 slice bread (whole-grain or enriched),
  24.                            incomplete proteins,               for calories)                 1/2 cup cooked cereal, I tbsp. wheat germ,
  25.                            iron, (also provide                                              1/2 cup brown rice or macaroni, 1 tortilla or
  26.                            energy and fiber)                                                bagel, 1 pancake (5-inch)
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  28. Green and yellow           Vitamin A, folate, vitamin C,      1 to 2                        1 stalk broccoli, 1 small sweet potato, 3/4 cup
  29. vegetables                 vitamin E, riboflavin,                                           carrots, 1/2 cup spinach, 3 1/2 oz. romaine,
  30.                            iron, magnesium                                                  1/2 cup squash
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  32. Citrus fruits; fruits      Vitamin C, folate                  1 to 2                        1 orange, 1/2 cup grapefruit, 1/2 cup orange
  33. and vegetables rich                                                                         juice, 3/4 cup strawberries, 1 cup tomato
  34. in vitamin C                                                                                juice, 1 large tomato, 1/2 green pepper,
  35.                                                                                             3/4 cup cabbage
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  37. Potatoes and other         Vitamins (also provide             1 or more as needed           1 potato, 1/2 cup cauliflower, 1/2 cup beets,
  38. fruits and vegetables      energy and fiber)                  for calories                  1/2 cup corn, 1/2 cup eggplant, 1/2 cup celery
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  40. Fats                       Vitamin A, vitamin E               1 to 2                        1 tbsp. oil, fortified margarine, butter,
  41.                            (also provide energy)                                            mayonnaise, or salad dressing
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  43. Fluids                     Necessary because of               2 to 3 quarts (drink          1 glass (8 oz.) of water, juice, or other
  44.                            increased metabolic rate           to satisfy thirst)            beverage (avoid alcohol and caffeine)
  45.                            (also increases comfort)
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  47. Iodine-containing          Iodine                             Salt to taste at table        Iodized salt (avoid excessive amounts), seafood
  48. foods                                                         or in cooking
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  50. Foods consisting           (Provide energy)                   In moderation, and            Candy bar, jam, sugar, honey, syrup
  51. primarily of                                                  only after daily
  52. nonnutritious                                                 nutrient requirements
  53. calories                                                      have been satisfied
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  55.