Pregnancy Meals - Health & Diet

Pregnancy Meals
Pregnant mothers need to keep up their vitamin and mineral intake to ensure that they look after themselves as well as the baby. Recipes below may be of some assistance. Please seek professional advice if you are unsure of anything.

Protein– 4 servings per day
Servings contain between 18-25grams – You should consume 75-100grams per day
3x 235ml glasses of low fat milk
¾ cup low fat cottage cheese
1 ¾ cups low fat yoghurt
50grams ( ½ cup) Parmesan Cheese
70grams Edam Cheese
85grams Swiss or Cheddar Cheese or Low Fat Cheese
5 large Egg Whites
2 large whole Eggs + 2 Egg Whites
100grams Tuna
70grams white meat Chicken or Turkey (no skin)
100gram Fish or Prawns
100grams Clams, Crab or Lobster meat
85grams lean Beef, Lamb, Pork or dark meat Chicken
85grams Veal
110grams fatty Beef or Lamb
185grams Tofu (Bean curd)
1 serving of a Complete Protein Combo (see page 89)

Protein Combos
Legumes & Grains Dairy Foods
1 portion beans, peas, lentils, grains 1 ¼ cups Skim Milk
pasta, noodles 1 ½ ounces Cheddar, Swiss,
4 slices whole grain bread Low Fat Cheese
2/3 cup cooked Oatmeal ½ cup Cottage Cheese
1 ½ ounces whole grain ready to eat Cereal ¼ cup Parmesan Cheese
1 ¼ cups Yoghurt
1 Egg plus 2 Egg whites

High Protein Snacks
Nuts & Seeds
Wholegrain baked goods
Soy based baked goods
Yoghurt
Hard Cheese
Hard cooked Eggs
Wheatgerm

Vitamin C Foods – 2 servings per day
Must have every day – body cannot store it
½ Grapefruit
½ cup Grapefruit juice
2 small Oranges
½ cup OJ
2 tablespoons OJ concentrate
½ medium Mango
½ cup cubed Paw Paw
½ small Rockmelon
½ cup Strawberries
1 1/3 cups Blackberries or Rasberries
1 ½ large Tomatoes
1 cup Tomato Juice
¾ cup Vegie Juice (V8)
1 ½ cups shredded raw Cabbage or Coleslaw
½ small red or green Capsicum
2/3 cup cooked Broccoli
¾ cup cooked Cauliflower
3 cups raw Spinach

Calcium Foods – 4 servings per day
Each serving contains approx 300mg – you need 1280 – 1300mg
250ml skim or low fat milk
½ cup evaporated skim or low fat milk
1 ¾ cups low fat cottage cheese
40 – 45grams Cheddar Cheese
35grams Swiss Cheese
1 cup low fat or non fat plain Yoghurt
¾ cup non fat dry milk
175ml Calcium added milk
175ml Calcium added OJ
110grams canned Salmon (with bones)
85grams canned Sardines (with bones)
100grams canned Pacific Mackeral (with bones)
2 – 3 tablespoons ground Sesame Seeds
1 ½ cups cooked Mustard or Turnip Greens
1 ¾ cups Broccoli
2 ½ tablespoons Black Molassis
2 corn Tortillas
10 dried Figs
3 cups of cooked dried beans (Great Northern, Navy, Pinto)

Calcium Rich Snacks
Almond, Filberts, Peanuts
Dried Fruit

Green Leafy & Yellow Vegies & Yellow Fruits – 3 or more per day
1/8 rockmelon
2 large fresh or dried Apricots
½ medium Mango
1 large Nectarine or yellow Peach
1 cup cubed Paw Paw
1/3 cup cooked Beet greens
¾ cup cooked Broccoli or Turnip greens
½ raw Carrot or 1/3 cup cooked Carrot
8-10 large leaves dark green leafy Lettuce
½ cup raw Spinach, or ¼ cup cooked
¼ cup cooked Squash
¼ small Sweet Potato or Yam

Other Fruit & Vegies – 2 or more per day
1 Apple or ½ cup unsweetened Apple sauce
6-7 Asparagus spears
1 small Banana
1 cup Bean Sprouts
¾ cup Green Beans
2/3 cup Blueberries, Blackberries, Raspberries
2/3 cup Brussels Sprouts
2/3 cup pitted fresh Cherries
2/3 cup Grapes
1 cup fresh Mushrooms
1 medium White Peach
½ cup Parsley
1 medium Pear
1 medium slice fresh or unsweetened canned Pineapple
1 medium Potato
2/3 cup Zucchini

Whole Grains & Legumes – 6 –11 per day
1 slice whole wheat or whole grain Bread
½ cup cooked Brown Rice
½ cup cooked Wild Rice
½ cup cooked whole grain Cereal (Oatmeal, etc)
30grams whole grain ready to eat cereal with no added sugar (Shredded Wheat)
2 tablespoons Wheat germ
½ cup cooked whole grain Pasta
½ cup cooked Beans or Peas
1 corn or whole wheat Tortilla

Iron Rich Foods – Some daily
Eaten with Vitamin C will increase absorption / From 12 weeks, take Iron supplement
Duck
Beef
Sardines
Cabbage & Turnip greens
Jerusalem Artichokes
Pumpkin
Potatoes in their skin
Spinach
Legumes (green peas, chick peas, lentils, kidney & lima beans)
Dried Fruits