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NUTRITION GUIDELINES
FORTHE
DAILY FOOD INTAKE PLAN F
lnclude these foods Inyour dally menu planning. One food or
EXPECTANT MOTHER
Mary E. Hegvold,
R.O.
T
he needs for most nutrients are increased dunng pregnancy. This means
choosing a wide variety of foods high in nutritional value. On average. only
300 additional calories daily are needed for the pregnant woman. But if she 1s
quite active more may
be
required for a desirable weight gain. The
recommended total weight gain for the best outcome
of
the mother and fetus
is about 24 to 28 pounds 11 1to 13
kg).
The average total weight gain for the first
three months should
be
about 2 to 4 pounds 11 to 2
kg)
and a pound
(.5
kg)
a
week
thereafter.
To obtain the maximum nutritive value from cooked perishable foods they
should be stored properly. prepared when at peak
of
freshness
by
steaming or
cooking in the smallest amounr of liquid possible and untiljust tender. They
should be served immediately.
OTHER CONSIDERATIONS
LIOUIOS:
This includes water. milk. fruirjuice and soups. Six to e1ght 8 oz.
(250 mi) glasses should be consumed daily.
EXTRAS:
Foods low in nutritive value or whose main conuibution to the diet
is calones should
be
avoided or eaten sparingly. Some examples are sweets in
general. includingjams.Jelly. sugar. honey; potato chips or crisps and similar
snack
food. soft drinks. alcohol.
coffee
and tea. These items are not included in
the food recommended for optimum health
of
the pregnant woman. They
shoufd
be
considered as additions to and
am
instead of the basic food groups.
SUPPLEMENTS:
Self-prescription and megadoses can prove dangerous.
Massive doses
of
supplemenrs may produce nutritional imbalance. adversely
affect the fetus or result in a newborn infamwith an abnormafly high nuuient
requirement A fow-level iron supplememmay be recommended bya physician.
since studies have shown most women enter pregnancywirh lowstores
of
iron.
Folaon supplemenrs may afso
be
needed. Your physician should be consulted
regarding supplements and be made aware
of
any supplement or medication
that is being taken.
MILK AND MILK PRODUCTS- 4 SERVINGS
One serving
of
milk. buttermilk. plain yogurt or baked custard is
8
ounces
(250 miJ. (Milk used ro prepare food can supply part
of
the requirement.J
Foods w1th the approximate calcium equivaleots
of
8 ounces (250 miJ mili< are 1'12 ounces (45 gJ
cheddar cheese.
l'l2
cups (375 miJ cottage cheese
or ice cream. Ice cream 1s qUite high in calones as
compared to m111< and may suppress the appetite
for other needed foods. Nondairy sources
of
calcium include canned (tinnedJ sardinesor salmon
with bones. deep green vegetables. com tortillas
made with lime. rofu and natto.
BREADAND CEREALS-
4 OR MORE SERVINGS
Preferably whole grains should
be
used.
This group includes: breads. cooked or
ready-to-eat cereals. commeal. crackers.
flour. macaron1. spaghetti. noodles. rice.
oatmeal. bulgur and other gra1n prooucts.
One serving is 1slice
of
bread or 1
pancake. 5 inches (13 cm) in diameter;
1average size plain ron. muffm. biscuit
(sconeJor tortilla. 6 inches (15 cm) in
diameter:
'l2
waffle. harnburger or
hot dog bun. pita bread
or English muffín. Y2-
3
1<
cup (125-175 miJ
cooked cereal or 1ounce
(30 gJ ready-to-eat
cereal; 2 graham or
crisp flat bread !ype
crackers; 4whole
wheator
soda cracKers.
FATS AND OILS–
t ·Z
TABLESPOONS
lncludes butter. margarine.
vegetable oils. mayonnaise.
salad dress1ngs or cream.
The following
foods
have
the approximate fat
content
of
1T. (15 miJ
of
butter. margarine or
vegetable oil: 2 T. (25 miJ
mayonnaise.
whipping
cream or French
dressing; 'A cup
(50miJ sour
cream.
TWO SAMPLE MENUS FOR PREGNANCY
DayOne
Orange. 1
Cooked cereal - oatmeal.
cracked wheat or rice. '12 c. (125 mil
Whole whear biscuit (sconeJ. 1
Butter. 1pat or 1
t.
Mili<. 8
oz.
(250 miJ
DayTwo
Tomato juice.
4-6
oz. (125-200 mlj
Poached or boiled egg. 1
Whole wheat toast. 2 slices Butter. 1pat or 1t.
Mili<. 8 oz. (250 miJ
lf
desired. sorne
of
breakfast food
may be used for midmorning snack.
NOON
DayOne
Splir pea soup. 1- 1'/z c./250-375 mi)
Cabbage
&
carrot slaw.
1
/z
c. (
125 miJ
Whole wheat bread. 1slice
Butter. 1pat or 1t.
Mili<. 4 oz. (125 miJ
DayTwo
Ground beef
paey.
3 oz. (90 gJ
Baked patato. 1medium
Broccoli.
'l2-l
c. (125-250 mi)
Cooked beets.
'á
c. (125 miJ
Whole wheat roll. 1
Butter. 1par or 1
t.
Milk. 6 oz. (200 miJ
AFTERNOON SNACK
DayOne
Peanut butter sandwich:
1slice whole wheat or rye bread.
1
T
peanut butter
Milk. 6-8
oz.
(200-250 miJ
DayTwo
Plain yogurt. 4 oz. (125 miJ