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About Me
- Meghan Marks
- It's been about two years now since finding out on January 26 2010. Now I have a beautiful 1 year old little girl and I'm loving it.
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- P90X (22)
- food plan (8)
- thoughts (5)
- broken moments (4)
- postpartum (4)
- my hopes (2)
- pregnancy (2)
- progress photos (2)
- workout (2)
Pregnancy Nutrition
Each bite is an opportunity to feed my baby well, I need to try to make my pregnancy bites count. Choose them at least most of the time, with baby in mind
Protein
The baby grows using amino acids (building blocks of human cells) which comes from the protein I eat every day.
75 grams a day
Three servings of protien food
The following is 1 serving of protien (about 25g):
3 8oz glasses of milk or buttermilk
1 cup cottage cheese
2 cups yogurt
3/4 cup grated cheese
4 large whole eggs
7 large egg whites
3 1/2 oz drained canned tuna or sardines
4 oz drained canned salmon
4 oz cooked shellfish, shuch as shelled shrimp, lobster, clams, or mussels
4 oz (before cooking) fresh fish
4 oz (before cooking) skinless chicken, turkey, duck, or other poultry
4 oz (before cooking) lean beef, lamb, pork, or buffalo
Calcium
Vital for strong bones and teeth, muscle, heart and nerve development, blood clotting, and enzyme activity. If incoming supplies of cacium are not keeping up the baby making factory will tap into the calcium in my bones, setting me up for osteoperosis
1200 millagrams a day
Four servings of Calcium food
The following is 1 serving of cacium (about 300mg):
1/4 cup grated cheddar cheese
1 oz hard cheese
1/2 cup pasturized ricotta cheese
1 cup milk or buttermilk
5 oz calcium added milk (shake well before serving)
1 cup yogurt
1 1/2 cups frozen yogurt
1 cup calcium fortified juice
4 oz canned salmon with bones
3 oz canned sardines with bones
3 tablespoons ground sesame seeds
1 cup cooked greens such as collards or turnips
1 1/2 cup cooked chinese cabbage (bok choy)
1/2 cups cooked edame
1 3/4 tablespoons blackstrap molasses
Vitamin C
Me and the baby need vitamin C for wound healing, tissue repair, and various other metabolic (nutrient utilizing) processes. The baby also needs it for proper growth and for the development of strong bones and teeth. The body can't store this vitamin so the body needs a fresh supply every day
Three servings of Vitamin C foods
The following is 1 serving of Vitamin C:
1/2 medium grapefruit
1/2 cup grapefruit juice
1/2 medium orange
1/2 cup orange juice
2 tablespoons orange, white grape, or other fortified juice concentrate
1/4 cup lemon juice
1/2 medium mango
1/4 medium papaya
1/8 small cantelope or honeydew (1/2 cup cubed)
1/3 cup strawberries
2/3 cup blackberries or raspberries
1/2 medium kiwi
1/2 cup diced fresh pineapple
2 cups diece watermelon
1/4 medium red, yellow, or orange bell pepper
1/2 medium green bell pepper
1/2 cup raw or cooked broccoli
1 medium sized tomato
3/4 cup tomato juice
1/2 cup vegetable juice
1/2 cup raw or cooked cauliflower
1/2 cup cooked kale
1 packed cup raw spinach, or 1/2 cup cooked
3/4 cup cooked collard, mustard, or turnip greens
2 cups romain lettuce
3/4 cup shredded raw red cabbage
1 sweet potato or baked potato in skin
1 cup cooked edamame
Green Leafy and Yellow Vegetables and Yellow Fruits
Supply vitamin A in the form of beta-carotine, that is vital for cell growth, healthy skin, bones, and eyes. They also deliver doses of other essential carotonoids and vitamins (vitamin E, riboflavin, folic acid, and other B vitamins), numerous minerals (a good deal of cacium as well as trace minerals), disease fighting phytochemicals, and constipation fighting fiber.
Three to Four servings
Fit four of these foods into your menu have some green and some yellow, eat some raw for extra fiber:
1/8 canteloupe (1/2 cup cubed)
2 large fresh apricots or 6 dried apricot halves
1/2 medium mango
1/4 medium papaya
1 large necrarine or yellow peach
1 small persimmon
3/4 cup pink grapefruit juice
1 pink or ruby red grapefruit
1 clementine
1/2 carrot (1/4 cup grated)
1/2 cup raw or cooked broccoli
1 cup coleslaw mix
1/4 cup cooked collard greens, swiss chard, or kale
1 packed cup green leafy lettuce, such as romaine, arugula, or red or green leaf
1 packed cup raw spinach (1/2 cup cooked)
1/4 cup cooked winter squash
1/2 small sweet potato or yam
2 medium sized tomatos
1/2 medium red bell pepper
1/4 cup chopped parsley
Other Fruits and vegetables
Picke produce that's brightly hued on the inside for the biggest nutritional return. Round off your produce pickes with one or two of these.
one to two servings
1 medium apple
1/2 cup apple juice or apple sauce
1/2 cup pomegranet juice
2 tablespoons apple juice concentrate
1 medium sized banana
1/2 cup pitted fresh cherries
1/4 cup cooked cranberries
1 medium white peach
1 medium pear or 2 dried halves
1/2 cup unsweetened pineapple juice
2 small plums
1/2 cup blueberries
1/2 medium avacado
1/2 cup cooked green beans
1/2 cup fresh raw mushrooms
1/2 cup cooked okra
1/2 cup sliced onion
1/2 cup cooked parsnips
1/2 cup cooked zucchini
1 small ear cooked sweet corn
1 cup shredded iceberg lettuce
1/2 cup green garden peas or snow peas
Whole Grains and Lugumes
Grains: Whole wheat, oats, rye, barley, corn, rice, millet, wheat berries, buckwheat, bugur, quinoa, and so on.
Legumes: peas, beans, and peanuts)
These are packed with nutrients particularly B vitamins (exept for B12, found only in animal products) which are needed for just about every part of my babies body. These concentrated complex carbohydrates are also rich in iron and trace minerals such as zinc, selenium
six or more servings a day
Protein
The baby grows using amino acids (building blocks of human cells) which comes from the protein I eat every day.
75 grams a day
Three servings of protien food
The following is 1 serving of protien (about 25g):
3 8oz glasses of milk or buttermilk
1 cup cottage cheese
2 cups yogurt
3/4 cup grated cheese
4 large whole eggs
7 large egg whites
3 1/2 oz drained canned tuna or sardines
4 oz drained canned salmon
4 oz cooked shellfish, shuch as shelled shrimp, lobster, clams, or mussels
4 oz (before cooking) fresh fish
4 oz (before cooking) skinless chicken, turkey, duck, or other poultry
4 oz (before cooking) lean beef, lamb, pork, or buffalo
Calcium
Vital for strong bones and teeth, muscle, heart and nerve development, blood clotting, and enzyme activity. If incoming supplies of cacium are not keeping up the baby making factory will tap into the calcium in my bones, setting me up for osteoperosis
1200 millagrams a day
Four servings of Calcium food
The following is 1 serving of cacium (about 300mg):
1/4 cup grated cheddar cheese
1 oz hard cheese
1/2 cup pasturized ricotta cheese
1 cup milk or buttermilk
5 oz calcium added milk (shake well before serving)
1 cup yogurt
1 1/2 cups frozen yogurt
1 cup calcium fortified juice
4 oz canned salmon with bones
3 oz canned sardines with bones
3 tablespoons ground sesame seeds
1 cup cooked greens such as collards or turnips
1 1/2 cup cooked chinese cabbage (bok choy)
1/2 cups cooked edame
1 3/4 tablespoons blackstrap molasses
Vitamin C
Me and the baby need vitamin C for wound healing, tissue repair, and various other metabolic (nutrient utilizing) processes. The baby also needs it for proper growth and for the development of strong bones and teeth. The body can't store this vitamin so the body needs a fresh supply every day
Three servings of Vitamin C foods
The following is 1 serving of Vitamin C:
1/2 medium grapefruit
1/2 cup grapefruit juice
1/2 medium orange
1/2 cup orange juice
2 tablespoons orange, white grape, or other fortified juice concentrate
1/4 cup lemon juice
1/2 medium mango
1/4 medium papaya
1/8 small cantelope or honeydew (1/2 cup cubed)
1/3 cup strawberries
2/3 cup blackberries or raspberries
1/2 medium kiwi
1/2 cup diced fresh pineapple
2 cups diece watermelon
1/4 medium red, yellow, or orange bell pepper
1/2 medium green bell pepper
1/2 cup raw or cooked broccoli
1 medium sized tomato
3/4 cup tomato juice
1/2 cup vegetable juice
1/2 cup raw or cooked cauliflower
1/2 cup cooked kale
1 packed cup raw spinach, or 1/2 cup cooked
3/4 cup cooked collard, mustard, or turnip greens
2 cups romain lettuce
3/4 cup shredded raw red cabbage
1 sweet potato or baked potato in skin
1 cup cooked edamame
Green Leafy and Yellow Vegetables and Yellow Fruits
Supply vitamin A in the form of beta-carotine, that is vital for cell growth, healthy skin, bones, and eyes. They also deliver doses of other essential carotonoids and vitamins (vitamin E, riboflavin, folic acid, and other B vitamins), numerous minerals (a good deal of cacium as well as trace minerals), disease fighting phytochemicals, and constipation fighting fiber.
Three to Four servings
Fit four of these foods into your menu have some green and some yellow, eat some raw for extra fiber:
1/8 canteloupe (1/2 cup cubed)
2 large fresh apricots or 6 dried apricot halves
1/2 medium mango
1/4 medium papaya
1 large necrarine or yellow peach
1 small persimmon
3/4 cup pink grapefruit juice
1 pink or ruby red grapefruit
1 clementine
1/2 carrot (1/4 cup grated)
1/2 cup raw or cooked broccoli
1 cup coleslaw mix
1/4 cup cooked collard greens, swiss chard, or kale
1 packed cup green leafy lettuce, such as romaine, arugula, or red or green leaf
1 packed cup raw spinach (1/2 cup cooked)
1/4 cup cooked winter squash
1/2 small sweet potato or yam
2 medium sized tomatos
1/2 medium red bell pepper
1/4 cup chopped parsley
Other Fruits and vegetables
Picke produce that's brightly hued on the inside for the biggest nutritional return. Round off your produce pickes with one or two of these.
one to two servings
1 medium apple
1/2 cup apple juice or apple sauce
1/2 cup pomegranet juice
2 tablespoons apple juice concentrate
1 medium sized banana
1/2 cup pitted fresh cherries
1/4 cup cooked cranberries
1 medium white peach
1 medium pear or 2 dried halves
1/2 cup unsweetened pineapple juice
2 small plums
1/2 cup blueberries
1/2 medium avacado
1/2 cup cooked green beans
1/2 cup fresh raw mushrooms
1/2 cup cooked okra
1/2 cup sliced onion
1/2 cup cooked parsnips
1/2 cup cooked zucchini
1 small ear cooked sweet corn
1 cup shredded iceberg lettuce
1/2 cup green garden peas or snow peas
Whole Grains and Lugumes
Grains: Whole wheat, oats, rye, barley, corn, rice, millet, wheat berries, buckwheat, bugur, quinoa, and so on.
Legumes: peas, beans, and peanuts)
These are packed with nutrients particularly B vitamins (exept for B12, found only in animal products) which are needed for just about every part of my babies body. These concentrated complex carbohydrates are also rich in iron and trace minerals such as zinc, selenium
six or more servings a day
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