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Every day of the week you and your baby should have:
  1. One quart (4 glasses) or more of milk. Any kind will do: whole milk, low fat, skim, buttermilk, or cheese, yogurt, ice cream, etc....
  2. Two eggs, (hard boiled, in french toast, or added to other foods).
  3. Two servings of fish or seafood, liver, chicken, lean beef, lamb, pork, beans or any kind of cheese.
  4. Two good servings of fresh green leafy vegetables: mustard, collard, turnip greens, spinach, lettuce, or cabbage.
  5. Four or more slices of whole wheat bread, cornmeal, cornbread, or tortillas.
  6. A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.
  7. Three pats of butter or healthy oils.
  8. Other fruits and vegetables.

Also include in your diet:
  1. A serving of whole grain cereal such as oatmeal or granola.
  2. A yellow or orange-colored fruit or vegetable five times a week.
  3. Liver once a week. (if you like it)
  4. Whole baked potato three times a week.
  5. Plenty of fluids, water, juice etc.
  6. Salt food to taste for a safe increase in blood volume.

You may substitute proteins if you wish, being sure your proteins are complete, and that you get approximately 100 grams per day, If you substitute, also be sure all the elements necessary for a well balanced diet are available every day.

Dairy Products

Item Serving Amount
Milk 1 C 8g
Cheddar/Swiss 1 oz 7g
Processed Cheese 1 oz 6g
Cottage Cheese 1/2 C 12g
Ice Cream 1 C 6g
Yogurt 1 C 7g
Butter 1 tbsp 0.1g


Item Serving Amount
Haddock 3 oz 16g
Salmon 3 oz 17g
Halibut 3 1/2 oz 26g


Item Serving Amount
Cheerios 1 1/4 C 3.8g
Granola 1 1/4 C 4g
Shredded Wheat 2/3 C 3g
Wheat Germ 1 Tbsp 2g

Item Serving Amount
PintoBeans 1/2 C 7g
Navy Beans 1/2 C 7g
Kidney Beans 1/2 C 7g


Item Serving Amount
Carrot 1 0.6g
Celery 1 lg. stalk 0.3g
Lettuce 1/2 C 0.3g
Cucumber 1/8 lb 0.2g
Tomato 1 1g
Spinach 1/4 C 1g
Cabbage 1/2 C cooked 1.2g
Green Beans 1/2 C 0.8g


Item Serving Amount
Vegetable Soup 1 C 3g
Beef Broth 1 C 5g
Chicken Noodle 1 C 3.4g
Chili & Beans 1 C 18g

Item Serving Amount
Bologna 1 oz 3.8g
Beef 3 oz 20g
Chicken 3 oz 25g
Egg 1 6g
Hot Dog 1 7g
Turkey 3 oz 27g
Pork 3 oz 21g
Liver 3 1/2 oz 26g


Item Serving Amount
Potato 1 medium 2g
Rice 1 C 6g
Corn 1 C 5g
Noodles 1 C 6g
Sweet Potato 1 medium 2g
Bread 1 slice 2g
Crackers 4 saltines 1g
Doritos 9/16 oz 1g
Fritos 1 oz 2g
Potato Chips 16 pcs 0.8g
Tortillas 1 1.2g


Item Serving Amount
Peanut Butter 1 Tbsp 4g
Peanuts 1/4 C 9g
Walnuts 1/4 C 6g

Fruit & Juice

Item Serving Amount
Apple 1 medium 0.3g
Orange 1 medium 1.6g
Peach 1 medium 0.6g
Cantaloupe ΒΌ 1g
Vegetable Juice 4 oz 1g
Grape Juice 4 oz 0.3g
Orange Juice 1/2 C 1g

Sugar foods

Item Serving Amount
Colas 1 can 0g
White Sugar 1 C 0g
Caramels 1 C 0g

Resource information for this worksheet:
Nutrition during Pregnancy and Lactation from California Department of Health,
Husband-Coached Childbirth by Robert Bradley, M.D., Marjie Hathaway, Jay Hathaway, James Hathaway
Nourishing Your Unborn Child by Phyllis Williams.
What every Pregnant Woman Should Know by Gail Brewer.
Composition of Foods United States Department of Agriculture.
See the video Dr. Brewer's Pregnancy Nutrition Program with Tom Brewer, M.D.