| 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 |
|
|
