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Managing your diet

Managing your diet

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The food guide pyramid can help you make healthy food choices in the amounts recommended for moms-to-be.

Wednesday, November 23rd, 2016

The USDA Food Guide Pyramid is made up of six food groups:

 

Complex Carbohydrate Group
The orange of the pyramid represents complex carbohydrates (starches). Examples of complex carbohydrates are roti, bread, cereal, rice and pasta. Complex carbohydrates are good sources for vitamins, minerals and fiber. You can have 6 to 11 servings from this group during the day. One serving equals one slice of bread, one roti, one cup of cereal and half a cup of rice or pasta.

Vegetable Group 
You are allowed to have 3 to 5 servings from this green group daily. Each serving equals one cup of salad greens, half a cup of cooked or raw vegetables and three quarters of a cup of vegetable juice. Vegetables are high in fiber and low in fat. They are a good source of vitamin A, C, folic acid, iron and other minerals.

Fruit Group 
The red section represents the fruits. Fruits are rich in A and C vitamins and potassium, as well as high in fiber. Make sure you drink fruit juice and not fruit drinks that contain mostly sugar. You can have 2 to 4 servings from this group a day. Each serving consists of one apple, orange or pear, or half a banana.

Dairy Group 
The blue group representing milk, yogurt and cheese are a great source of protein, calcium and vitamins. You can have 2 to 3 servings from this group. Each serving consists of one cup of milk or yogurt, or 40g of paneer.

Protein Group 
The purple group includes meat, poultry, fish, beans, eggs and nuts. Make sure to choose lean meats and cut away the surrounding fat. You can have 2 to 3 servings from this group. Each serving consists of 40g cooked meat, poultry or fish, or 1 egg.

Fat Group
This group is very high in calories and has few vitamins. Limit to less than 30% of your daily calorie selection to be from this group. Restrict your consumption of butter, margarine and salad dressing.

Be sure to get these important nutrients for you and your baby’s health. You can meet many of your daily nutrient needs by eating a well-balanced diet. But because pregnancy can cause ups and downs in eating habits and your iron and calcium needs are at an all-time high, you’ll most likely need to take prenatal vitamins.

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