The early weeks of pregnancy are fragile—and confusing. Here, the answers to your questions.
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Fresh Fruits and Vegetables
Fresh, plain frozen, or canned vegetables; fresh or canned-in-its-own-juice fruit; orange, grapefruit, tomato or vegetable juice
How Much: At least 5, preferably 9, servings; at least 1 serving of vitamin C-rich citrus and 2 servings of folic acid-rich dark green leafy vegetables (1 serving = 1 piece, 1/2 cup cooked or canned, 1 cup raw, 6 ounces juice)
Milk and Milk Products
Low-fat or nonfat milk, low-fat yogurt, hard cheeses, cottage cheese or calcium- and vitamin-fortified soy milk
How Much: 3 servings (1 serving = 1 cup milk or yogurt, 1 ounce cheese, 2 cups cottage cheese)
Meats and Legumes
Cooked beans and peas, skinless chicken, tofu, fish, shellfish and lean red meats
How Much: 3 servings (1 serving = 8 ounces tofu, 1 cup beans, 3 ounces fish or meat)
Fruit juices, green tea, water
How Much: At least 8 glasses
“Getting enough fluids is so important throughout pregnancy to provide for the expanding blood volume that carries oxygen and nutrients to both mother and the baby,” says Murtaugh.
Mix-and-match 5-day pregnancy menu plan>>>>
On the following two pages are five days of menus. Choose one item from each column, plus an additional choice from Column C at dinner. Choose four items from the Snack section for midmorning, midafternoon or after-dinner munchies. Recipes included, which can be found on page 112, are marked with an asterisk (*).