|
Nancy Capo,
AAHCC
Certified Instructor in the Bradley
® Method of
Natural Childbirth
For a current class schedule and more
information about classes, email us at:
nancy@yoursnaturally.net
or call us locally in
the Tucson, AZ
area at
(520) 579-8878
|
A well balanced pregnancy diet
is your best assurance of staying healthy and low risk during pregnancy.
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. Can
be hard boiled, in french toast, or added to other foods. |
|
3
|
One or two servings
of fish or seafood, liver, chicken, lean beef, lamb, beans or any kind of
cheese. |
|
4
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One or two good servings
of fresh green leafy vegetables: mustard, collard, turnip greens, spinach,
lettuce or cabbage. |
|
5
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Two or three slices
of whole wheat bread, cornmeal, cornbread or tortillas. |
|
6
|
A piece of citrus fruit
or a glass of juice of lemon, lime, orange, tomato or grapefruit. |
|
7
|
Three pats of butter. |
|
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. |
Adequate protein
is extremely important during pregnancy for the healthy growth of your
baby. You may substitute proteins if you wish, but be sure your proteins
are complete, and that you get approximately 80-100 grams of protein per day
. If you substitute, also be sure all the elements necessary for a
well balanced diet are available every day.
Protein Counter
| |
Dairy Products
|
|
| Milk, 1 cup = 8 gm |
Processed Cheese, 1 oz. = 6 gm |
Cottage Cheese, 1/2 cup = 12 gm |
| Cheddar/Swiss, 1 oz. = 7 gm |
Ice Cream, 1 cup = 6 gm |
Yogurt, 1 cup = 7 gm |
| Butter, 1 tbsp. = 0.1 gm |
|
|
| |
Meats
|
|
| Bologna, 1 oz. = 3.8 gm |
Beef, 3 oz. = 20 gm |
Chicken, 3 oz. = 25 gm |
| Egg, 1 = 6 gm |
Turkey, 3 oz. = 27 gm |
Pork, 3 oz. = 21 gm |
| Hot Dog, 1 = 7 gm |
Liver, 3.5 oz. = 26 gm |
|
| |
Fish
|
|
| Haddock, 3 oz. = 16 gm |
Salmon, 3 oz. = 17 gm |
Halibut, 3.5 oz. = 26 gm |
| |
Carbohydrates
|
|
| Potato, medium = 2 gm |
Rice, 1 cup (brown) = 6 gm |
Corn, 1 cup = 5 gm |
| Noodles, 1 cup = 6 gm |
Sweet Potato, medium = 2 gm |
Bread, 1 slice = 2 gm |
| Crackers, 4 saltines = 1 gm |
Doritos, 9/16 oz. = 1 gm |
Fritos, 1 oz. = 2 gm |
| Potato Chips, 16 pcs = 0.8 gm |
Tortillas, 1 = 1.2 gm |
|
| |
Cereals
|
|
| Cheerios, 1 1/4 cup = 3.8 gm |
Granola, 1/4 cup = 4 gm |
Shredded Wheat, 2/3 cup = 3 gm |
| Wheat Germ, 1 tbsp. = 2 gm |
|
|
| |
Nuts
|
|
| Peanut Butter, 1 tbsp. = 4 gm |
Peanuts, 1/4 cup = 9 gm |
Walnuts, 1/4 cup = 6 gm |
| |
Beans
|
|
| Pinto Beans, 1/2 cup = 7 gm |
Navy Beans, 1/2 cup = 7 gm |
Kidney Beans, 1/2 cup = 7 gm |
| |
Fruit & Juice
|
|
| Apple, 1 medium = 0.3 gm |
Orange, 1 medium = 1.6 gm |
Peach, 1 medium = 0.6 gm |
| Cantaloupe, 1/4 = 1 gm |
Vegetable Juice, 4 oz. = 1 gm |
Grape Juice, 4 oz. = 0.3 gm |
| Orange Juice, 1/2 cup = 1 gm |
|
|
| |
Vegetables
|
|
| Carrot, 1 = 0.6 gm |
Celery, 1 large stalk = 0.3 gm |
Lettuce, 1/2 cup =0.3 gm |
| Cucumber, 1/8 pound = 0.2 gm |
Tomato, 1 = 1 gm |
Spinach, 1/4 cup = 1 gm |
| Cabbage, 1/2 cup cook = 1.2 gm |
Green Beans, 1/2 cup = 0.8 gm |
|
| |
Soups
|
|
| Vegetable Soup, 1 cup = 3 gm |
Beef Broth, 1 cup = 5 gm |
Chicken Noodle, 1 cup = 3.4 gm |
| Chili & Beans, 1 cup = 18 gm |
|
|
| |
Sugar Foods
|
|
| Colas = 0 gm |
White Sugar = 0 gm |
Carmels = trace |
Resource information
for this worksheet: Nutrition During Pregnancy and Lactation
from California Department of Health, Husband-Coached Childbirth
by Robert Bradley, M.D., Nourishing Your Unborn Child by Phyllis
Williams, What Every Pregnant Woman Should Know by Gail Brewer,
Introductory Nutrition by Helen Guthrie, and Composition
of Foods from United States Department of Agriculture. Also, see
the film Nutrition in Pregnancy with Tom Brewer, M.D.
For
the protection of the public, the terms "The Bradley Method" and
"Husband-Coached Childbirth" have been registered. Only
those teachers currently affiliated with the American
Academy of Husband-Coached Childbirth®
may teach The Bradley Method
® .
For more
information on The Bradley Method®
, for an international listing of instructors, or to contact the American
Academy of Husband-Coached Childbirth®
directly, please contact:
|
The
Bradley Method ®
, Box 5224, Sherman Oaks, CA 91413-5224 (800) 4-A-BIRTH or
(818) 788-6662 www.bradleybirth.com
|
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