Calories: around 300 more a day
Protein: 4 servings daily
Vitamin C: 2 servings daily
Calcium Foods: 4 servings daily
Green Leafy and Yellow Vegetables and Yellow Fruits: 3 or more servings daily
Other Fruits and Vegetables: 2 or more servings daily
Whole Grains and Legumes: 6 to 11 servings a day
whole grains are things like whole wheat, oats, rye, barley, corn, rice, soy and so on. Legumes are things like dried peas and beans.
Iron-Rich Foods: only some daily
High-Fat Foods: 4 full or 8 half servings daily (or any combination of the 2)
Salty Foods: use in moderation
Fluids: at least 8- eight ounce glasses daily
Nutritional Supplements: a pregnancy formula taken daily
Vitamin C Foods
1/2 grapefruit
1/2-cup grapefruit juice
2 small oranges
1/2 cup orange juice
1/2 medium mango
1/4 small cantaloupe
1/2-cup strawberries
1 1/3 cup blackberries or raspberries
1 1/2 large tomatoes
1-cup tomato juice
3/4 cup V-8
1 1/2 cups coleslaw or shredded cabbage
1/2 small green or red pepper
2/3 cup cooked broccoli
3/4 cup cooked cauliflower
3 cups raw spinach
Calcium Foods
8 ounces skim or 1% milk or low fat buttermilk
1 3/4 cups low fat cottage cheese
1 1/2 ounces cheddar or American cheese
1 3/4 ounces Swiss cheese
1-cup low fat or non-fat yogurt
6 ounces calcium added orange juice
4 ounces canned salmon with bones
1 3/4 cups broccoli
2 corn tortillas
Calcium Snacks
Almonds, filberts, peanuts, dried fruit, baked goods made with sesame seeds, soy flour or carob
Protein Foods
3 8-ounce glasses of skim or low-fat milk or low-fat buttermilk
3/4-cup cottage cheese
1 3/4 cups low fat yogurt
1 3/4 ounces (1/2 cup) Parmesan cheese
3 ounces Swiss or cheddar cheese (or any low fat cheese)
5 large egg whites
3 1/2 ounces tuna
2 1/2 ounces white meat chicken or turkey, without skin
3 1/2 ounces shrimp or fish
5 ounces clam, crabs, or lobster meat
3 ounces lean beef, lamb, or pork, or dark meat chicken
3 ounces veal
4 ounces fatty beef or lamb
3 ounces liver (use infrequently)
5 or 6 ounces of tofu
Protein Snacks
Nuts and seeds, whole grain baked goods, soy baked goods, yogurt, hard cheese, hard cooked eggs
Iron Rich Foods
Duck
Beef
Liver
Oysters (cooked-never raw)
Sardines
Collards, kale
Pumpkin
Potatoes in their skin
Spinach
Legumes (green peas, chick peas, lentils, kidney and lima beans, or example)
Green Leafy, Yellow Vegetables and
Yellow Fruits
1/8 cantaloupe
2 large fresh or dried apricots
1/2 medium mango
1 large nectarine or yellow peach
3/4 cup cooked broccoli or turnip greens
1/2 raw carrot, or 1/3 cup cooked
8-10 large leaves dark green leafy lettuce
1/2-cup raw spinach or 1/4 cup cooked
1/2-cup winter squash
1/4 small sweet potato or yam
Other Fruits and Vegetables
1 apple or 1/2 cup unsweetened apple juice
6-7 asparagus spears
1 small banana
1-cup bean sprouts
3/4-cup green beans
2/3-cup blueberries or lingonberries
2/3 cup Brussels sprouts
2/3 cup pitted fresh cherries
2/3-cup grapes
1-cup fresh mushrooms
1 medium white peach
9 okra pods
1/2-cup parsley
1 medium pear
1 medium slice fresh or unsweetened canned pineapple
1 medium potato
2/3-cup zucchini
Whole Grains and Legumes
1 slice whole wheat, whole rye. Or any whole grain bread
1/2 cup cooked brown rice
1/2 cup cooked wild rice
1/2 cup cooked whole grain cereal
1-ounce whole grain ready to eat cereal with no added sugar
1/2 cup cooked whole grain, soy or high protein type pasta
1/2 cup cooked beans or peas
1 corn or whole-wheat tortilla
High Fat Foods
1-ounce cheese
1 1/2 ounces skim milk mozzarella
2 tablespoons grated Parmesan cheese
1 1/2 tablespoons light cream
1-tablespoon heavy or whipping cream
2 tablespoons whipped cream
2 rounded tablespoons sour cream
1-tablespoon cream cheese
1-cup whole evaporated milk
1/2-cup regular ice cream
1-cup whole milk yogurt
1-tablespoon "light" margarine
1-tablespoon peanut butter
1/2-cup white sauce
1/4 small avocado
6 ounces tofu
3 1/2 ounces light meat turkey or chicken no skin
4 ounces fresh or canned salmon
3 ounces tuna in oil
