The Pregnancy Food Guide

BREAKFAST
Whole grain cereal with berries, low fat milk
o r
Low fat yogurt and granola, orange juice
o r
Hard cooked egg, 2 slices whole grain toast,
cut oranges, tomato juice
SNACKS
Pudding with nuts
o r
Low fat yogurt with fruit
o r
Hummus with carro t s
LUNCH
Turkey sandwich with lettuce, tomato on
whole grain bread, low fat yogurt, apple,
o r
Taco with low fat cheese, greens, tomatoes
and a side of beans, banana
o r
1 slice pizza, salad, waterm e l o n
SNACKS
Peanut butter on apples
o r
Low fat cheese and crackers
o r
Small handful of nuts and raisins
DINNER
Chicken, rice and beans, carrots, green salad
o r
Fish, broccoli, sweet potato, three bean salad
o r
Tofu, bowl of vegetables, buckwheat noodles,
cucumber and tomato salad
SNACKS
Hard cooked egg with carrot sticks
o r
Whole grain cereal with low fat milk
and berries
o r
Low fat cheese and pear
FIST = 1 CUP
(1 serving of cereal)
HANDFUL = 1 OR 2 OZ.
(1 serving of nuts)
PALM = 3 OZ.
(1 serving of meat or fish)
THUMB = 1 OZ
(1 serving cheese)
THUMB TIP = 1 TSP
(1 serving mayonnaise)
Estimating Portion Sizes
Healthy Protein
D Good sources of protein are chicken, turkey, fish, low fat
dairy products, eggs, beans, nuts, peanut butter, lean meat,
tofu
D Fish Eat about 12 ounces, 2 average meals, a week of a
variety of fish and shellfish that are lower in merc u r y. Five of
the most commonly eaten fish that are low in merc u r y are
shrimp, canned light tuna, salmon, pollock and catfish.
If you are not able to eat fish or choose not to, try eating other
s o u r ces of DHA including walnuts, wheat germ, canola oil,
flaxseed oil and omega 3 enriched eggs or consider taking a
supplement with DHA
Sample Meals
a n d S n a c k s
Page 3/7
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