Preggie's Daily Dozen

from What to Expect when You are Expecting(2002, pg 93):

1. Protein foods

- 3 servings e.g. low-fat milk, low-fat plain yogurt, 3 oz skinless chicken/turkey/lean beef/lamb/pork, 3.5oz fish/shrimp, up to 6oz tofu, texturized vegetarian protein or "fake" meats.

2. Calcium-rich foods

- 4 servings e.g. fat-free or 1% milk, calcium-fortified or skim-plus milk, 1.5oz Cheddar/American cheese, calcium-fortified orange juice, 3oz canned sardines with bones, soy milk & soy protein, tofu, 1.75 cups of broccoli.

3. Vitamin C foods

- at least 3 servings e.g. 1/2 grapefruit, 1 small orange, 1/2 cup cubed papaya, 1.5 large tomatoes, 1 cup tomato juice, 3/4 cup cooked cauliflower.

4. Green leafy & yellow vegetables and yellow fruits

- at least 3 or more servings e.g. pumpkin, medium raw carrot, dark green leafy lettuce, raw spinach, sweet potato or yam.

- don't forget at least 2 servings for other fruits and vegetables e.g. apple, banana, asparagus spears, green beans, bean sprouts, fresh mushrooms, parsley, potato.

5. Whole grains & legumes

- 6-11 servings e.g. whole-wheat/whole-grain/soy bread, brown rice, whole-grain cereal, high-protein-type pasta, cooked beans or peas.

6. Iron-rich foods

- e.g. skinless ducks, lean beef, sardines, pumpkin, spinach, spirulina(seaweed), cooked legumes like green peas, soy products like tofu, dried fruits.

plus 4 servings of fat & high-fat foods

e.g. 3/4 evaporated whole milk, 1/2 cup regular ice-cream, 1 tablespoon peanut butter, 1/4 small avacado, 2 large eggs, muffins, tofu, 4oz salmon.