Checklist: Daily Nutrition
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
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
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