Friday, August 15, 2008

What is a Healthy Eating Plan for Pregnancy?


So APPARENTLY it’s very important to eat healthy while you’re pregnant.  Hmm, who knew.  So what is eating healthy?  We all know what you’re NOT supposed to do (raw fish, alcohol, smoking, etc.), but what SHOULD you do to make sure you’re taking care of yourself and the lil’ guy or gal in your belly?  Have you ever heard of the 5 food groups?  Sounds familiar doesn’t it.  Well a healthy eating plan contains a wide variety of foods from the those very same food groups.  Try to stick within eating these foods every single day:

  • 6 or more servings of bread, cereal, rice, or pasta.
    • One serving equals one slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup of cooked cereal, rice, or pasta.
    • If you are physically active, you can eat more servings (up to 11 servings if you are very active).
  • 3 to 5 servings of vegetables.
    • One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or 1/2 cup of chopped vegetables, cooked or raw (raw is always better).
  • 2 to 4 servings of fruit.
    • One serving equals one medium piece of fruit like an apple, banana, or orange; 1/2 cup of chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit; or 3/4 cup of 100-percent fruit juice.
  • 2 servings of milk, yogurt, or cheese
    • One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese like cheddar or mozzarella, or 2 ounces of processed cheese like American.
    • If you are 18 years or younger and pregnant, you need at least 3 servings of milk, yogurt, and cheese.
    • Choose low-fat or fat-free dairy products most often.
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts.
    • One serving equals 2 to 3 ounces of cooked meat, poultry, or fish-about the size of a deck of cards. Choose lean cuts and eat no more than 5 to 7 ounces of meat, poultry, or fish a day. One cup of cooked beans such as kidney beans or 2 eggs count as a serving.
    • Four tablespoons of peanut butter or 2/3 cup of nuts also equals a serving.
  • At least 8 glasses of water.
    • Drinking milk, 100-percent juice, seltzer or other non-alcoholic beverages counts toward your amount of daily water.

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