Homepage Useful Tables
BringingUpBaby.Com®
TABLES: 3-1, 3-2, 3-3a, 3-3b, 3-4, 3-5
.
BOXES 3-3b: Nutritional Guides (continued)
Nutritional Guides 3-3a
Recommended 
Minimum Servings
Food Group
One Serving
Equals
Men and non-Pregnant Women
Pregnant and breast-feeding Women
VITAMIN A-RICH FRUITS 
AND VEGETABLES
. . . .
Excellent sources of beta-
carotene and vitamin A. 
Most are good sources of 
fiber. The dark green 
vegetables also supply good 
amounts of vitamin B6, folic
 acid, and magnesium. 
6 oz. apricot nectar or
   vegetable juice cocktail
3 raw or 1/4 cup dried
   apricots 
1/4 cantaloupe or mango 
1/2 papaya 
1 small or 1/2 cup sliced
   carrots 
1/2 cup greens (beet,
   chard, collards, dandelion, 
   kale, mustard, spinach)
1/2 cup pumpkin, sweet
   potato or winter squash
2 tbsp raw or cooked hot
   peppers
2 tomatoes
1

 

1

 

. . . . .
OTHER FRUITS AND 
VEGETABLES
. . . .
Provide carbohydrates and
fiber as well as smaller
amounts of other essential
vitamins and minerals. 
 

 

6 oz. fruit juice
1 medium or 1/2 cup
sliced fruit (apple, 
banana, berries, cherries, 
grapes, peach, pear) 
1/2 cup pineapple or 
watermelon 
1/2 cup dried fruit 
1/2 cup sliced vegetable
(asparagus, beets,green
beans, celery,
corn, eggplant,
mushrooms, onion,
peas, potato, summer
squash)
1/2 artichoke
1 cup lettuce
3
3

 
FOLIC ACID-RICH FOODS NONDAIRY CALCIUM-RICH FOODS
These foods are rich in folic acid, a B- vitamin especially important during pregnancy because of its role in growth and repair. Pregnant women should have at least four servings daily of these foods.
 
PROTEIN FOODS
.
Beans: baked, garbanzo,
kidney, navy, pinto, 
pork'n'beans 
Lentils 
Liver

 

Peanuts
 

Split peas
Sunflower seeds
Yeast, nutritional

FRUITS AND VEGETABLES
.
Asparagus  Lettuce: bibb, Boston
endive, romaine
Each of the following is approximately equivalent in calcium to one serving from the milk products group (250-300 mg calcium):
 
Almonds 
Beans: baked, pork'n'beans 
Broccoli, fresh cooked 
Greens: turnip, cooked
Greens: bok choy, collard, 
   dandelion, cooked
Greens: kale, mustard, cooked
Molasses, blackstrap 
Oranges 
Salmon (with bones) 
4 oz
2 cups
11/2 cups
11/2 cups
2 cups

3 cups
2 tbsp
5 medium
1/2 cup canned


Child Birth Education Courses
Care of Pregnant & Postpartum Woman
Useful Tables
Newborn Care Procedures
Search
Pregnancy & Parenting Books
Online Baby Shopping Mall
.
BringingUpBaby.Com®
Please submit any questions or comments to: BringingUpBaby.Com
Top of Page
.
Copyright© 1998 BringingUpBaby.Com®. All rights reserved.

 

lsb 04/15/2002