The No-Risk Pregnancy Diet

When you are pregnant, you need more of good-quality foods than when you are not pregnant. To meet your own needs and those of your developing baby, you must have, every day, at least:

1. One quart (four glasses) of milk—any kind: whole milk, low-fat, skim, powdered skim, or buttermilk. If you do not like milk, you can substitute one cup of yogurt for each cup of milk.

2. Two eggs.

3. Two servings of fish, shellfish, chicken or turkey, lean beef, veal, lamb, liver, or kidney.

Alternative combinations include:

  • Rice with: beans, cheese, sesame seeds, 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, tofu, milk.

For each serving of meat, you can substitute these quantities of cheese*:

Brick — 4 oz. Longhorn — 3 oz.
Camembert — 6 oz. Muenster — 4 oz.
Cheddar — 3 oz. Monterrey jack — 4 oz.
Cottage — 6 oz. Swiss — 3 oz.

4. Two servings of fresh, green leafy vegetables: mustard, beet, collard, dandelion or turnip greens, spinach, lettuce, cabbage, broccoli, kale, Swiss chard.

5. Five services of whole-grain breads, rolls, cereals or pancakes: Wheatena, 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.

6. Two choices from: a whole potato (any style). large green pepper, orange, grapefruit, lemon, lime, papaya, tomato (one piece of fruit or one large glass of juice)

7. Three pats of margarine, vitamin A—enriched, or butter, or oil.

Also include in your diet:
8. A yellow- or orange-colored vegetable or fruit five times a week.

9. Liver once a week, if you like it **.

10. Table salt: salt your food to taste.

11. Water: drink to thirst.

It is not healthy for you and your unborn baby to go even 24 hours without good food!

Note: Vitamin supplements are in routine use in prenatal care; they do not take the place of a sound, balanced diet of nutritional foods.

* Soft cheese may be contaminated with listeria.
** Although liver is a good source of protein and iron, some experts advise against eating it during pregnancy. One function of the liver is to detoxify the blood. There is a concern that liver may contain toxins or pesticides that may be harmful to the fetus. Therefore, it might be safer to fulfill your protein and iron requirements by consuming sufficient amounts of diary products, eggs, and other meats.