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Healthy Eating During Pregnancy Meal Plan- A balanced diet is more than simply increase how much you eat. You need to consider what to eat during pregnancy. Your body needs increased amounts of vitamins, protein, minerals and calories. It is important to eat a diet based on these increased needs to make sure you are getting the proper nutritional and daily recommendations from each food group.It is essential to follow these simple guidelines to ensure a healthy pregnancy. You are responsible for making healthy choices for both you and your baby.
The following Food Guide Pyramid is the advice given from my practitioner. I present here to share with other mothers-to-be. Hope it may help you achieve a healthy eating!
Milk, Yogurt and Cheese (4 servings/day)
• 1 cup of milk
• 1 ounce of cheese
• 1 1/3 cups of cottage cheese
•
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style="white-space: pre;"> 1 ½ cups of ice cream
• 1 cup of yogurt or custard
Meat, Poultry, Dry Beans, Eggs, and Nuts (2-3 servings/day or 6-7 oz)
• Beef
• Chicken
• Lamb
• Eggs 1 egg = 1 oz meat
• Cheese 1 slice = 1 oz meat
• Peanut Butter 2 Tbsp = 1 oz meat
• Turkey
• Pork
• Organ Meats
Fruits (3-4 servings/day)
• 1 serving = 1 medium fruit
• ½ cup juice or fruit
Vegetables (4-5 servings/day)
• 1 serving = ½ cup cooked or 1 cup raw vegetabless
Choose one good source of Vitamin C daily. Examples include: Broccoli, Grapefruit, Orange Juice, Cabbage, Greens, Strawberries, Cantaloupe, Oranges, and Tomatoes
Choose one good source of Vitamin A every other day. Examples include: Dark Green vegetables, orange vegetables, Apricots, Spinach, Sweet Potatoes, and Carrots
Bread, Cereals, Rice and Pasta (9-11servings/day, 1 serving = ½ cup or 1 slice)
• Bagels
• Breads
• Noodels
• Macaroni
• Cereals
• Rice
• Spaghetti
• 1 cup of yogurt or custard
Meat, Poultry, Dry Beans, Eggs, and Nuts (2-3 servings/day or 6-7 oz)
• Beef
• Chicken
• Lamb
• Eggs 1 egg = 1 oz meat
• Cheese 1 slice = 1 oz meat
• Peanut Butter 2 Tbsp = 1 oz meat
• Turkey
• Pork
• Organ Meats
Fruits (3-4 servings/day)
• 1 serving = 1 medium fruit
• ½ cup juice or fruit
Vegetables (4-5 servings/day)
• 1 serving = ½ cup cooked or 1 cup raw vegetabless
Choose one good source of Vitamin C daily. Examples include: Broccoli, Grapefruit, Orange Juice, Cabbage, Greens, Strawberries, Cantaloupe, Oranges, and Tomatoes
Choose one good source of Vitamin A every other day. Examples include: Dark Green vegetables, orange vegetables, Apricots, Spinach, Sweet Potatoes, and Carrots
Bread, Cereals, Rice and Pasta (9-11servings/day, 1 serving = ½ cup or 1 slice)
• Bagels
• Breads
• Noodels
• Macaroni
• Cereals
• Rice
• Spaghetti
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