Every day of the week, you and your baby must have:
- One quart (4 cups) of milk. Any kind will do: whole milk, low fat, skim, powdered, or buttermilk. If you do not like milk, you can substitute one cup of yogurt for each cup of milk.
- Two eggs.
- One or two servings of fish, shellfish, chicken or turkey, lean beef, veal, lamb, pork, liver or kidney. Alternative combinations include:
>>Rice with beans, cheese, sesame, milk
>>Cornmeal with beans, cheese, tofu, milk.
>>Beans with rice, bulgur, cornmeal, wheat noodles sesame seeds, milk.
>>Peanuts with: sunflower seeds, milk.
>>Whole wheat bread or noodles with: beans, cheese, peanut butter, milk, tofu.
For each serving of meat, you can substitute these quantities of cheese:
Brick 4 oz.
Longhorn 3 oz.
Monterey Jack4 oz.
Cottage 6 oz.
Swiss 3 oz.
- One or two servings of fresh, green, leafy vegetables: mustard, beet, collard, dandelion or turnip greens, spinach, lettuce, cabbage, broccoli, kale, Swiss chard.
- Five servings of whole grain breads, rolls, cereals or pancakes: wheatena, 100% bran flakes, granola, shredded wheat, wheat germ, oatmeal, buckwheat or whole wheat pancakes, corn bread, corn tortillas, corn or bran or whole wheat muffins, waffles, brown rice.
- Two choices from: a whole potato (any style), large green pepper, grapefruit, lemon, lime, papaya, tomato (one piece of fruit, or one large glass of juice).
- Three pats of butter.
Also include in your diet, in addition to the above (i.e., don’t count one food in two categories):
- A yellow- or orange-colored vegetable or fruit five times a week.
- Liver once a week, if you like it.
- Table salt: SALT YOUR FOOD TO TASTE
- Water: Drink to thirst.
It is not healthy for you and your unborn baby to go even 24 hours without good food!
K ladies............... I know how we like checklists and organization so they even made a printable checklist you can use to make sure you are eating healthy. Scroll down and you can choose Basic, Lacto, Vegan and one for Multiple births.