To meet your own needs and those of your developing baby. yo
u must have,
everyday, at least:
l. One quart (four glasses) of milk – any kind: whole milk,
low-fat, skim powdered, fresh goat’s milk. or
buttermilk. lf you do not like milk. You can substitute on
e cup of yogurt for each cup of milk.
2. Two eggs
3. Two servings of fish, chicken or turkey, lean beef, vea
l, lamb, liver, or kidney.
Alternative combinations include: Rice with beans, chees
e, sesame seeds, or milk.
Cornmeal with beans, cheese, tofu, or milk
Peanuts with sunflower seeds, or milk
Whole wheat bread or noodles with beans, cheese, peanut
butter, tofu, or milk
For each serving of meat, you can substitute these quantit
ies of cheese:
Brick 4 oz.
Camembert 6 oz.
Cheddar 3 oz.
Cottage 6 oz.
Longhorn 3 oz.
Muenster 4 oz.
Monterey Jack 4 oz.
Swiss 3 oz.
4. Two servings of fresh, green leafy vegetables: mustard,
beet, collard, dandelion or turnip greens, spinach,
lettuce, cabbage. broccoli, kale, Swiss chard
5. Five servings of whole-grain breads, rolls, cereals, o
r pancakes: wheatena, bran flakes, granola, shredded
wheat, wheat germ, oatmeal. buckwheat or whole wheat pan
cakes, cornbread, com tortillas, corn or bran or
whole wheat muffins, waffles, brown rice.
6. Two choices from: a whole potato (any style), large gre
en pepper, orange, grapefruit, lemon, lime, papaya,
tomato (one piece of fruit or one large glass of juic
7. A serving of butter, or oil
Also include in your diet:
8. A yellow or orange-colored vegetable or fruit five ti
mes a week
9. Liver once a week, if you like it.
11. Water, drink to thirst
It is not healthy for you and your unborn baby to go even 24
hours without good food


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