Eating right when pregnant

It is a good idea to eat a variety of foods throughout your pregnancy. Below is a list of daily servings from different food groups.

Dairy products — 4 to 5 servings a day

1. 3/4 cup (336g) cottage cheese

2. 2 ounces (56g) of processed cheese (such as American cheese)

3. 1-1/2 ounces (42g) natural cheese (such as Cheddar)

4. l ounce (28g) hard cheese (such as Parmesan or Romano)

5. 1 cup (240ml) pudding or custard

6. 1 cup(240ml) milk

7 1 cup (240ml) yogurt

Protein sources — 3 to 4 servings a day

Foods you might choose from this group, and their serving sizes, include:

1. 2 tablespoons (30ml) peanut butter

2. 1/2 cup (I20ml) cooked, dried beans

3. 2 to 3 ounces (56 to 84g) cooked meat

4. 1 egg

Vegetables — at least 4 servings a day

l. 3/4 cup (l80ml) vegetable juice

2. 1/2 cup (120ml) broccoli, carrots or other vegetables

3. 1 medium-baked potato

4. 1 cup (240ml) raw, leafy vegetables (salad greens)

Fruits — 2 to 4 servings a day

1. 1/2 cup (120ml) fresh chopped fruit or canned fruit

2. 3/4 cup (180ml) grapes

3. 1/2 cup (120ml) fruit juice

4 1 medium banana, orange or apple

5. 1/4 cup (60ml) dried fruit

Sample meal plan for a pregnant woman
Breakfast

2 slices of whole wheat bread with margarine or cereal (weetabix, cornflakes, branflakes), l egg, 1 cup of milk

Midmorning snack

1 bowl of fruit, 1 piece of cheese or tablespoon of peanut butter

Lunch

1 cup of soup

1 cup of rice or noodles

3/4 cup of meat (beef), 1 cup of vegetables (broccoli/ cabbage, etc)

1 fresh fruit (orange/apple)

Mid afternoon snack

8 oz of milk or yoghurt, 1 fresh fruit

Dinner

1 cup of rice, 3/4 cup of fish, 1 cup of vegetables, 1 cup of soup, 1 fresh fruit

Evening snack

1/2 cup of cereal, 1 cup of milk

END:PG46/16