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TABLES: 3-1, 3-2, 3-3a, 3-3b, 3-4, 3-5
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BOX 3-3a: Nutritional Guides Nutritional Guides (continued) Recommended 
Minimum Servings
Food Group
One Serving
Equals. Men and non-Pregnant Women Pregnant and breast-feeding Women
PROTEIN FOODS . . . .
Excellent sources of protein,
vitamin B6, iron, and zinc.
Animal protein supplies vita-
min. B12. Vegetable protein 
is a good source of folic acid,
magnesium, and fiber.
ANIMAL PROTEIN:
I oz. cooked lean meat,
fish, poultry, or seafood
2 hot dogs
2 slices luncheon meat
2 oz. or 3 links sausage
2 fish sticks
VEGETABLE PROTEIN:
11/2 cup cooked dry beans
3 oz. tofu 
1 oz or 1/4 cup peanuts,
1 egg pumpkin, or sun-
flower seeds
11/2 oz. or 1/3 cup other 
      nuts
2 tbsp. peanut butter
5

At least
1 serving
from vegetable
protein

7

At least
1 serving
from
vegetable
protein

MILK PRODUCTS* . . . .
Excellent sources of protein
and calcium. In addition,
milk products are good
sources of vitamins A, B12,
riboflavin, and zinc. Fortified
fluid milk contains 100 IU of
vitamin D per cup. 
1 cup milk or yogurt
1 cup milkshake
11/2 cups cream soups
(made with milk) 
11/2 oz. or 1/3 CUP 
grated
brick-type cheese (like
cheddar or jack)
1 1/2 slices presliced
American cheese
4 tbsp Parmesan
2 cups cottage cheese
I cup pudding or
custard
11/2 cups ice cream or
frozen yogurt
2
 

(3 for
  teens)

3
BREADS, CEREALS, GRAINS . . . .
All provide carbohydrates
and some protein, as well as
thiamine, riboflavin, niacin, 
and iron. Whole grains pro- 
vide additional vitamin B6
folic acid, vitamin E, magne- 
sium, zinc, and fiber. 
1 slice bread 
I dinner roll 
1/2 bun, bagel, English 
 muffin or pita 
1 small tortilla 
1/4 cup dry cereal
112 cup granola
11/2 cup cooked cereal,
noodles, or rice
4 tbsp wheat germ
1 4-in pancake or waffle
1 muffin
8 medium crackers
4 graham crackers
squares
6

Have at least 4
servings from whole-grain products 

7

Have at least 4
servings from whole-grain products

VITAMIN C-RICH FRUITS
AND VEGETABLES
. . . .
Excellent sources of vitamin
C and fiber. They also supply 
vitamins A, B6, and folic
acid. 
6 oz. orange, grapefruit, 
tomato, vegetable juice
cocktail or fruit juice en-
riched with vitamin C 
1 orange, kiwi, mango 
1/2 grapefruit, cantaloupe 
1/4 papaya 
2 tangerines, tomatoes 
112 cup strawberries,
 broccoli, brussels
sprouts, cabbage,
cauliflower, snow
peas, sweet peppers,
or tomato puree
2 tbsp fresh or 1/2 CUP
cooked hot peppers
1 1
*See Nondairy Calcium-Rich Foods below.

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lsb 04/15/2002