Checklist: Daily Nutrition

Are you and baby getting all the right nutrients? Use our checklist to find out.
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ByPaula Kashtan
Updated
Mar 2017
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Photo: Kayla Snell

Keep track of your daily intake to make sure you (and baby!) get all the nutrients you need.

Whole Grains and Legumes (6 or more servings)
Try: brown rice, wild rice, whole-grain bread, whole-grain cereal, whole-wheat pasta, pita, tortilla, wheat germ, beans, lentils, peanuts, peas, quinoa, millet

Calcium (4 servings)
Try: low-fat milk, hard cheese, yogurt, collard greens, edamame, sesame seeds, calcium-fortified juice, canned salmon with bones, tofu

Yellow, Green and Leafy Veggies and Fruits (3-4 servings)
Try: winter squash, spinach, kale, lettuce, broccoli, red bell pepper, carrot, sweet potato, apricot, mango, cantaloupe, papaya

Vitamin C (3 servings)
Try: orange (whole or juiced), grapefruit, kiwi, strawberry, blackberry, raspberry, mango, peach, papaya, cantaloupe, honeydew, spinach, bell pepper, broccoli, cauliflower, tomato, avocado

Protein (3 servings)
Try: poultry, beef, lamb, low-mercury fish and seafood, DHA-enriched eggs, pasteurized cheese, yogurt, nuts, peanut butter, beans, tofu, edamame, soy pasta

Iron (3 servings)
Try: beef, duck, sardines, spinach, dried fruit, beans, soy products, pumpkin seeds, barley, oat bran

Other Veggies and Fruits (1-2 servings)
Try: green beans, zucchini, mushroom, corn, potato, apple, pear, banana, cherry, blueberry, avocado

Fats (roughly 4 servings)
Try: peanut butter, avocado, sour cream, cream cheese, cream, salad dressing, oil, butter, mayonnaise

Fluids (at least 8 servings of 8 ounces)
Try: water, juice, decaf tea, seltzer

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