There is no standard serving size for fat, but you can enhance your diet with these healthful sources (free of trans fats): 1 1/2 ounces cheese; 4 ounces (before cooking) meat, poultry or fish (such as wild salmon); 1 1/2 ounces nuts; 1/2 cup puréed avocado; 1 tablespoon olive, canola or sesame oil.
11. Fluids>> at least eight 8-ounce glasses
Fluids are needed for building the fetus’s circulatory system and cells, delivery of nutrients and excretion of waste. Your body needs extra hydration to prevent fatigue (linked to dehydration), combat constipation and reduce urinary tract infection risk. In addition to drinking 8 glasses of water, get 37 ounces of fluid from the following sources: milk (it’s 2/3 water); soup; fruit and vegetables (5 typical servings equal about 2 fluid servings); decaf coffee and tea; juices.
12. Prenatal vitamin supplements>> daily
Despite your best efforts, your diet may lack some nutrients from time to time. Enter your daily prenatal vitamin. Especially in the case of nutrients that are difficult to obtain just from the foods you eat—such as iron and folic acid—a supplement makes the task that much easier.
Broccoli and Cheese Soup
PREP TIME: 10 minutes
COOK TIME: 25 minutes
1 tablespoon butter
1/2 medium onion, chopped
1 clove garlic, minced
2 cups broccoli florets
1 medium Yukon Gold potato, peeled and diced
2 1/2 cups low-sodium chicken broth
3/4 cup buttermilk
1/2 cup shredded cheddar cheese
Melt butter in a large saucepan over medium heat. Add onion and garlic and cook until translucent, about 5 minutes.
Add broccoli, potato and chicken broth. Raise heat to high and allow to boil. Reduce heat, cover and simmer until the broccoli and potato soften, about 7 minutes. Let broccoli mixture cool slightly, then transfer to a blender or food processor. Purée until smooth.
Return soup to saucepan, add buttermilk and 1/4 cup cheese. Cook soup over low heat until cheese melts (do not allow it to boil), about 3 minutes. Season with salt and pepper to taste. Pour soup into bowls and top each with remaining cheese.
Daily dozen nutrient information per serving: Protein: 1/2 serving, Calcium: almost 2 servings, Vitamin C: 2 servings, Green leafy and yellow-orange vegetables and fruit: 2 servings, Other fruit and vegetables: 1/2 serving, Fat: 1/2 serving
Crunchy Pear Salad