The Perfect
"What to Eat While
Pregnant"
Diet
by Diana Davis, LDN, RD |
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The Perfect "Pregnancy Diet”
A
well-balanced diet for pregnancy should contain these
approximate amounts from the four basic food groups:
-
From the meat, fish, poultry and egg group:
approximately three 2- to 3-ounce servings of fish, poultry,
lean meat, eggs, beans, lentils, nut butters (i.e. peanut,
almond, cashew, tahini, soy nut butter) seeds and nuts. For vegetarian
protein equivalents, see “What if I am a
Vegetarian?”
From the dairy group:
approximately four 1 cup servings of milk or the equivalent
(i.e., 1 ounce of cheese, 1 cup plain yogurt or 1 1/2 cups
of cottage cheese)
The vegetable and fruit group is divided into
two main categories—those that contain large amounts of
vitamin C and those that contain large amounts of beta
carotene which can be converted to vitamin A as the body
needs it. You should get one to two ½ cup servings of fruits
and vegetables high in vitamin C. To meet your vitamin
A requirement each day, have two ½ cup servings from the
Beta-Carotene rich fruits and vegetables. To this list add one
more serving of vegetable of your choice. These tables list
the foods highest in Vitamin C and Beta
Carotene:
| Rich in Vitamin
C |
| Vegetables: |
Fruits: |
| Broccoli |
Cantaloupe |
| Brussels Sprout |
Honeydew Melon |
| Cauliflower |
Lemon |
| Collard greens
|
Orange |
| Green Pepper |
Papaya |
| Mustard Greens |
Strawberry |
| Potato |
Watermelon |
| Spinach |
|
| Rich in Beta
Carotene |
| Vegetables: |
Fruits: |
| Broccoli |
Apricot |
| Cabbage |
Cantaloupe |
| Carrots |
Nectarine |
| Chard |
Papaya |
| Kale |
Peach |
| Pumpkin |
Watermelon |
| Spinach |
|
| Sweet
potatoes |
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| Winter
Squash |
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From the bread, cereal, dried beans, peas and
legumes group: select six to eleven servings. A serving
means one slice of bread, or ¼ cup cooked dried beans, peas
or legumes. A dry cereal serving should measure ¾ of a cup
and cooked cereal ½ cup.
(more)
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