Nutrition for an Expectant Mom

When you are expecting a little one there are some foods that you should highlight more now than ever. You need to also watch your water intake. It is very important that you eat right because you are now eating for you and your baby. Below are some examples of what to eat:

Milk/Diary: 2 to 4 servings daily

1-cup milk
1-cup yogurt
1 ½ -2 oz. of cheese
½ cup of ice cream

Meat: 2 to 3 servings daily

2-3 oz. of cooked lean meat, lean chicken or fish
1 egg
2 tbsp. peanut butter
½ cup of cooked dried peas/beans

Veggies: 3 to 5 servings daily

½ cup raw vegetable (s)
1 medium potato
¾ cup of juice (V-8)

Fruit: 2-4 servings daily

¾ cup of (fruit) juice
¼ of a cantaloupe
1 medium sliced apple, banana, pear or orange

Grains: 6 to 11 servings daily

1 piece of bread
1 oz. ready-to-eat cereal
1 tortilla, roll, or muffin (without a great deal of sugars)

Other foods are fine to eat as long as they are eaten in moderation but they DO NOT have the needed nutrients or vitamins to take the place of a food or food group. These foods are ONLY snacks.

It is good to eat from all of the food groups throughout the day. Different people within the different stages of pregnancy need to eat more of one food group than another, ask your doctor what foods you need to eat more of for the necessary vitamins. If you are a vegetarian you may want to replace you meat intake with more nuts and other protein filled foods.

Also DO NOT forget to drink water! You should drink at least 24 to 32 oz of water daily. Also DO NOT chew or eat anything that is NOT food, this can be very harmful to you and your baby.


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