Daily food guide for pregnant/lactating woman

Nutritious, well-balanced eating can be one of the greatest gifts you give to your unborn baby. No matter how many weeks are left on your pregnancy, it's never too late to start a new, healthy lifestyle.

A well-balanced diet should contain something from all food groups:

• Protein, foods – 7 MNS (equivalent in protein to 7 oz of animal protein. At least one of these servings should be a vegetable protein). Provide protein for growth of muscles, bone, blood, and nerves. Vegetable protein provides fiber to help prevent constipation.
• Milk products – 3 MNS. Provide protein and calcium to build strong bones, teeth, healthy nerves and muscles, and to promote normal blood clotting.
• Breads, grains – 7 MNS (whole grain 4, enriched 3). Provide carbohydrates and B-vitamins for energy and healthy nerves. Also provide iron for healthy blood. whole grains provide fiber to help prevent constipation.
• Fruits, vegetables – 5 MNS (vitamin C rich 1, β carotene rich 1, folate rich 1, other 2). Provide fruits and vegetables to prevent infection and to promote healing and iron absorption. Also provide fiber to help prevent constipation.
• Unsaturated fats – 3 MNS. They are rich in vitamin E. Provide vitamin E to protect tissue.

MNS- minimum number of servings

Protein foods – one serving is equivalent to:

Cooked fish – 75 g/2 ½ oz/125 ml/ ½ cup

Cooked shellfish - 75 g/2 ½ oz/125 ml/ ½ cup

Cooked poultry - 75 g/2 ½ oz/125 ml/ ½ cup

Cooked lean meat - 75 g/2 ½ oz/125 ml/ ½ cup

Cooked legumes – 175 ml/ ¾ cup

Tofu – 150 g/175 ml/ ¾ cup

Eggs – 1

Peanut or nut butters – 30 ml/2 tbsp

Shelled nuts and seeds – 60 ml/ ¼ cup

Milk products - one serving is equivalent to:

Milk – 250 ml/ 1 cup

Canned milk (evaporated) – 125 ml/ ½ cup

Fortified soy beverage – 250 ml/ 1 cup

Yogurt – 175 g/ ¾ cup

Buttermilk – 175 g/ ¾ cup

Cheese – 50 g/ 1 ½ oz

Breads, grains - one serving is equivalent to:

Bread – 1 slice/ 35 g

Bagel – ½ bagel / 45 g

Flat bread – ½ pita/ 35 g

Flat bread – ½ tortilla/ 35 g

Cooked rice – 125 ml/ ½ cup

Cooked bulgur - 125 ml/ ½ cup

Cooked quinoa - 125 ml/ ½ cup

Hot cereal – 175 ml/ ¾ cup

Cold cereal – 30 g

Cooked pasta – 125 ml/ ½ cup

Cooked couscous – 125 ml/ ½ cup

Fruits, vegetables - one serving is equivalent to:

Fresh vegetables – 125 ml/ ½ cup

Frozen vegetables - 125 ml/ ½ cup

Canned vegetables - 125 ml/ ½ cup

Cooked leafy vegetables – 125 ml/ ½ cup

Raw leafy vegetables – 250 ml/ 1 cup

Fresh fruits – 1 fruit/ 125 ml/ ½ cup

Frozen fruits - 1 fruit/ 125 ml/ ½ cup

Canned fruits - 1 fruit/ 125 ml/ ½ cup

100% juice – 125 ml/ ½ cup

Unsaturated fats - one serving is equivalent to:

Canola oil - 15 ml/ 1 tbsp

Olive oil - 15 ml/ 1 tbsp

Soybean oil - 15 ml/ 1 tbsp