Checklist: Daily Nutrition

Are you and baby getting all the right nutrients? Use our checklist to find out.

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

 
Prenatal Vitamin
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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
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Calcium (4 servings)
Try: milk, hard cheese, yogurt, collard greens, edamame, sesame seeds, calcium-fortified juice, canned salmon with bones, tofu
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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
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Vitamin C (3 servings)
Try: (whole or juiced) orange, grapefruit, kiwi, strawberry, blackberry, raspberry, mango, peach, papaya, cantaloupe, honeydew, spinach, bell pepper, broccoli, cauliflower, tomato, avocado
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Protein (3 servings)
Try: poultry, beef, lamb, low-mercury fish and seafood, DHA-enriched eggs, cheese, yogurt, nuts, peanut butter, beans, tofu, edamame, soy pasta,
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Iron (3 servings)
Try: beef, duck, sardines, spinach, dried fruit, beans, soy products, pumpkin seeds, barley, oat bran
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Other Veggies and Fruits (1-2 servings)
Try: green bean, zucchini, mushroom, corn, potato, apple, pear, banana, cherry, blueberry, avocado
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Fats (roughly 4 servings)
Try: peanut butter, avocado, sour cream, cream cheese, cream, salad dressing, oil, butter, mayonnaise
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Fluids (at least 8 servings of 8 ounces)
Try: water, juice
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-- Paula Kashtan

Jun 04, 2009

See More: Pregnancy Tools