- One quart (4 glasses) or more of milk. Any kind will do: whole milk, low fat, skim,
buttermilk, or cheese, yogurt, ice cream, etc....
- Two eggs, (hard boiled, in french toast, or added to other foods).
- Two servings of fish or seafood, liver, chicken, lean beef, lamb, pork, beans
or any kind of cheese.
- Two good servings of fresh green leafy vegetables: mustard, collard, turnip
greens, spinach, lettuce, or cabbage.
- Four or more slices of whole wheat bread, cornmeal, cornbread, or tortillas.
- A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.
- Three pats of butter or healthy oils.
- Other fruits and vegetables.
Also include in your diet:
- A serving of whole grain cereal such as oatmeal or granola.
- A yellow or orange-colored fruit or vegetable five times a week.
- Liver once a week. (if you like it)
- Whole baked potato three times a week.
- Plenty of fluids, water, juice etc.
- Salt food to taste for a safe increase in blood volume.
You may substitute proteins if you wish, being sure your proteins are complete,
and that you get approximately 100 grams per day, If you substitute, also be sure
all the elements necessary for a well balanced diet are available every day.
PROTEIN COUNTER
Dairy Products
|
Item
|
Serving
|
Amount
|
|
Milk
|
1 C
|
8g
|
|
Cheddar/Swiss
|
1 oz
|
7g
|
|
Processed Cheese
|
1 oz
|
6g
|
|
Cottage Cheese
|
1/2 C
|
12g
|
|
Ice Cream
|
1 C
|
6g
|
|
Yogurt
|
1 C
|
7g
|
|
Butter
|
1 tbsp
|
0.1g
|
Fish
|
Item
|
Serving
|
Amount
|
|
Haddock
|
3 oz
|
16g
|
|
Salmon
|
3 oz
|
17g
|
|
Halibut
|
3 1/2 oz
|
26g
|
Cereals
|
Item
|
Serving
|
Amount
|
|
Cheerios
|
1 1/4 C
|
3.8g
|
|
Granola
|
1 1/4 C
|
4g
|
|
Shredded Wheat
|
2/3 C
|
3g
|
|
Wheat Germ
|
1 Tbsp
|
2g
|
Beans
|
Item
|
Serving
|
Amount
|
|
PintoBeans
|
1/2 C
|
7g
|
|
Navy Beans
|
1/2 C
|
7g
|
|
Kidney Beans
|
1/2 C
|
7g
|
Vegetables
|
Item
|
Serving
|
Amount
|
|
Carrot
|
1
|
0.6g
|
|
Celery
|
1 lg. stalk
|
0.3g
|
|
Lettuce
|
1/2 C
|
0.3g
|
|
Cucumber
|
1/8 lb
|
0.2g
|
|
Tomato
|
1
|
1g
|
|
Spinach
|
1/4 C
|
1g
|
|
Cabbage
|
1/2 C cooked
|
1.2g
|
|
Green Beans
|
1/2 C
|
0.8g
|
Soups
|
Item
|
Serving
|
Amount
|
|
Vegetable Soup
|
1 C
|
3g
|
|
Beef Broth
|
1 C
|
5g
|
|
Chicken Noodle
|
1 C
|
3.4g
|
|
Chili & Beans
|
1 C
|
18g
|
|
Meats
|
Item
|
Serving
|
Amount
|
|
Bologna
|
1 oz
|
3.8g
|
|
Beef
|
3 oz
|
20g
|
|
Chicken
|
3 oz
|
25g
|
|
Egg
|
1
|
6g
|
|
Hot Dog
|
1
|
7g
|
|
Turkey
|
3 oz
|
27g
|
|
Pork
|
3 oz
|
21g
|
|
Liver
|
3 1/2 oz
|
26g
|
Carbohydrates
|
Item
|
Serving
|
Amount
|
|
Potato
|
1 medium
|
2g
|
|
Rice
|
1 C
|
6g
|
|
Corn
|
1 C
|
5g
|
|
Noodles
|
1 C
|
6g
|
|
Sweet Potato
|
1 medium
|
2g
|
|
Bread
|
1 slice
|
2g
|
|
Crackers
|
4 saltines
|
1g
|
|
Doritos
|
9/16 oz
|
1g
|
|
Fritos
|
1 oz
|
2g
|
|
Potato Chips
|
16 pcs
|
0.8g
|
|
Tortillas
|
1
|
1.2g
|
Nuts
|
Item
|
Serving
|
Amount
|
|
Peanut Butter
|
1 Tbsp
|
4g
|
|
Peanuts
|
1/4 C
|
9g
|
|
Walnuts
|
1/4 C
|
6g
|
Fruit & Juice
|
Item
|
Serving
|
Amount
|
|
Apple
|
1 medium
|
0.3g
|
|
Orange
|
1 medium
|
1.6g
|
|
Peach
|
1 medium
|
0.6g
|
|
Cantaloupe
|
¼
|
1g
|
|
Vegetable Juice
|
4 oz
|
1g
|
|
Grape Juice
|
4 oz
|
0.3g
|
|
Orange Juice
|
1/2 C
|
1g
|
Sugar foods
|
Item
|
Serving
|
Amount
|
|
Colas
|
1 can
|
0g
|
|
White Sugar
|
1 C
|
0g
|
|
Caramels
|
1 C
|
0g
|
|
Resource information for this worksheet:
Nutrition during Pregnancy and Lactation from California Department
of Health,
Husband-Coached Childbirth by Robert Bradley, M.D., Marjie Hathaway, Jay Hathaway, James Hathaway
Nourishing Your
Unborn Child by Phyllis Williams.
What every Pregnant Woman Should Know by Gail Brewer.
Composition of Foods United States Department of Agriculture.
See the video Dr. Brewer's Pregnancy Nutrition Program with Tom Brewer,
M.D.
