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all the essentlal nutrlents l
PROTEIN·RICH
VEGETABLES AND PRUITS-
FOODS-
4 OR MORE SERVINGS
2SERVINGS
One serving
of
lean.
boneless meat. fish
or
poultry fs about 3
cunees
(90
g).
Approximate protein
equivalents are 2 eggs:
1cup (250 mi) cooked
dried beans
or
peas;
1
14
cup
ISO
mi) peanut
butter;
'/2
cup f 125 mi)
shelled nuts as peanuts
and almonds. or shelled
seed kernels as pumpkin.
squash
and
sunflower;
7
ounces 1200 g) tofu; 5
ounces
(ISO
gl miso
and
3'h
ounces
(lOO
g) natto.
Protein ts also present in
milk
and
mili< products
and grain products.
When using plant protein
foods they should be
eaten along with eggs or
milk or milk products
or
other animal plotein
for
max1mum nutritive
value.
One serving is
\12
cup
(125 mil cooked vegetable, fruit orJUice. or 1cup
raw
vegetable.
Or
portions as usually served such as 1apple. orange
or
potato
or
'h
of
a large ítem as grapefruit or papaya.
Group1
vegetables
and
fruits: 2 servings daily, including the following:
grapefruit or grapefruítjuíce. kiwi fruit orange or orangej uice.
raw
strawberries. guava. black
currants.
honeydew melon. l<umquats. tangerines.
watermelon, brussels sprouts. green pepper. sweet red pepper. asparagus
tips.
raw
cabbage. cauliflower. tomato or tomatojuice.
Group 11
vegetables
and
fruits: 1serving daily, íncluding the following:
apricots. peaches. persimmons. beet greens. carrots. Swiss chard. bok choy,
pumpkin, sweet potatoes. winter squash.
The following
foods
are
good
sources
of
the nutrienrs provided in both
Groups 1
and
11 :
cantaloupe. mango. papaya. broccoli. kale. hot chili peppers.
collards. mustard greens. watercress. spinach and wrnip greens. lf one
of
these
foods
ís selected as a Group
1
serving then one
more
servfng rrom
Group
1is needed and no servings need be selected from
Group
11.
The
additional vegetables and fruits to make
4
servings (the recommended daily
amount) may come
from
Group 111 fbelow)
or
11 if desired.
Group
111
other vegetables
and
fruits: 1-2
or
more servings from other
fruits and vegetables not listed tn the above groups. lncluded are such
vegetables
and
fruits as:potatoes. celery. green peas. green beans.
beets. egg plant faubergine). zucchini squash (courgettes).
summer squash. onions.
corn.
cucumbers. parsnips. lertuce.
bean sprouts. apples, bananas. pineapple. grapes.
Provided mínimum recommended servings are
consumed
trom
the fruit
and
vegetable group fand other
food
groups),
more servíngs may be
chosen from this group.
lt is recommended that one
or more servings
of
raw fruít or
vegetables be eaten daily.
IIVENING
D•yOne
EVENING SNACK
DayOne
Apple
Baked. broiled or steamed chicken
f 1thigh. breast ordrumsticl< from a largechicken)
Rice,
1
h
c.,
or mashed potatoes,
\12
c.
Baked banana squash or pumpkin.
2'h
x
2 ínch piece
or
'h
c.
f6'hcm
x
5cm)
Lertuce. cucumber. tomato salad
Oíl and vinegar dressing.
1
T.
Whole wheat roll, 1 Butter. 1
pat
or
1
t.
Mili<,
8
oz.
(250 mi)
D• yTwo
Dried beans, 1
c.
(250 mi).
cooked.with grated cheese
Mixed green salad 1T. ltalian dressing
Cornbread. 1piece 2
x
2 inches f5cm
x
5cm)
Butter. 1pat or 1
t.
Milk, 6 oz. (200 mi)
Cheddar cheese. 1oz. {30 g)
D•yTwo
Banana or other fruit. 1
Mílk,
8
oz. (250 mi)
KDTOA88REVIAnONS
c.=
cup
t
=
teaspoon
T.
=
tablespoon
cm = centímeter
g
=
gram
oz.
=
ounce
mi = míllilíter
educated and trained to guide you
through your pregnancy to the
delivery of your child. He can check
your progress and advise you, but no
amount of sophist icated monitoring
and testing can assure you a healthy
baby. lf complications do arise and
you or your child is adversely
affected, it is not the doctor who
will suffer the emotional and physi–
cal trauma for years to come.
But again, what can you do?
Many factors are involved in wheth–
er the outcome of your pregnancy is
favorable or not-genetic, biolog–
ical , social and psychological. You
do not have control over all the ele–
ments necessary to ensure a success–
ful pregnancy and an alert, healthy
baby. But in one vitally important
area the majority of you
do have
control.
That area is nutrition.
lmportance of Nutrition
You may respond, "Oh yes, my
doctor did mention something
about being careful to eat a bal–
anced diet, but my room has been
nagging me about that for years.
Besides, right now 1 don't feel like
eating anything. And when 1 do
regain my appetite, l'm certairily
not going to gain a lot of extra
weight and ruin my figure. My
husband doesn't like me over–
weight."
There is overwhelming evidence
that poorly nourished women with
poor diets during pregnancy have
more complications than do well–
nourished women with good, well–
balanced diets.
"Learning how to eat well to
provide tbe best possible nutrition
for your growing baby-as well as
knowing what substances to
~
avoid-is the single most important
~
thing you can do.
..
"As your pregnancy progresses,
~
your body adapts to supply nour–
~
ishment to the fetus through
':1
increased blood volume and blood
g
flow to your uterus and placenta. lf
1o
your nutrition is poor, even for a
~
few weeks, fewer nutrients will be
available to your baby, and its
~
growth rate in the womb will be
~
slower. What this means, of course,
~
is that the infant will be smaller at
l
birth" ("Should You Really Be
1o
Eating for Two?"
Redbook,
Janu–
~
ary, 1982, excerpted from
Growing
t:
(Continued on page 38)
33