| | | | | |
| Meat, Fish, Poultry and Egg Group | | | ||
| servings | size | food | | |
| 3 | 3 oz | fish | | |
| | | poultry | | |
| | | lean meat | | |
| | | eggs | | |
| | | beans | | |
| | | lentils | | |
| | | seeds | | |
| | | nuts | | |
| | | nut butter | | |
| | | | | |
| Dairy Group | | | ||
| servings | size | food | | |
| 4 | 1 cup | milk | | |
| | 1 oz | cheese | | |
| | 1 cup | yogurt | | |
| | 1 1/2 cup | cottage cheese | | |
| | | | | |
| Bread, Cereal, Dried Beans, Peas and Legumes Group | ||||
| servings | size | food | | |
| 6-11 | 1 slice | bread | | |
| | 1/4 cup | cooked beans | | |
| | 3/4 cup | dry cereal | | |
| | 1/2 cup | cooked cereal | | |
| | | | | |
| Vegetable and Fruit Group (Vitamin C) | | |||
| servings | size | food | | |
| 2 | 1/2 cup | broccoli | | |
| | | brussel sprouts | | |
| | | cauliflower | | |
| | | collard greens | | |
| | | potato | | |
| | | spinach | | |
| | | cantaloupe | | |
| | | honeydew | | |
| | | lemon | | |
| | | orange | | |
| | | strawberry | | |
| | | watermelon | | |
| | | | | |
| Vegetable and Fruit Group (Beta Carotene) | | |||
| servings | size | food | | |
| 2 | 1/2 cup | broccoli | | |
| | | cabbage | | |
| | | carrots | | |
| | | chard | | |
| | | sweet potatoes | | |
| | | spinach | | |
| | | apricots | | |
| | | cantaloupe | | |
| | | nectarine | | |
| | | peach | | |
| | | watermelon | | |
| | | pumpkin | | |
| | | winter squash | | |
Friday, July 24, 2009
Food and Nutrition
I finally found and simplified a daily nutrition guide for myself. Because I've been repulsed by cooked vegetables, I'd begun to worry that my veggie intake has dropped too dramatically since pregnancy. I'm having no problems eating fruit, except for the occasional tomato and avocado. Here is my simplified (slightly reduced to what I can actually tolerate) guideline:
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I think you need to be careful with fish, but you probably know that already :)
ReplyDeleteYea. There are two extremes, some that say that you need fish and others who are concerned about the metals and other pollutants in the fish. The consensus seems to be one serving of fish a week is acceptable and my prenatal vitamins have DHA to make up for not eating more fish. I'm not having any raw sushi, of course. Actually, the hardest part is avoid sandwich meats, because I used to eat a sandwich everyday for lunch. ugh.
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