HE-0704 Hello, Baby
Hello, Baby
HE-0704, Reprinted July 2006. Barbara Struempler, Extension Nutritionist, Professor, Nutrition and Food Science, Auburn University, Janice Jarrett, former Extension Agent, Montgomery County.
Pregnancy is a great time. It is a time of change. It is a time of adventure. It is a time to welcome a new member into your family—even when your baby is still inside you. Healthy moms have healthy babies. To make a healthy baby, follow the Ten Commandments For A Healthy Pregnancy.
Ten Commandments For A Healthy Pregnancy
- Thou shalt always eat breakfast.
- Thou shalt not go on a fad diet.
- Thou shalt eat at least three meals a day, including foods from all food groups.
- Thou shalt not drink alcohol or smoke or take any drugs unless thy doctor prescribes them.
- Thou shalt eat lots of high-calcium and high-iron foods.
- Thou shalt eat thy fruits and vegetables like thy mother told thee.
- Thou shalt be clean in the kitchen and keep foods safe to eat.
- Thou shalt make wise food choices, even when eating “fast foods.”
- Thou shalt drink at least 8 glasses of water a day.
- Thou shalt exercise wisely.
These are really good commandments for a healthy life. But they are especially important when you are pregnant.
What counts as a serving?
Bread, Rice, Cereal, and Pasta
A serving is 1 slice bread; 1 ounce ready-to-eat cereal; or ½ cup cooked cereal, rice, or pasta.
Vegetable
A serving is 1 cup raw leafy vegetables; ½ cup of other vegetables, cooked, or chopped raw; or ¾ cup vegetable juice.
Fruit
A serving is 1 medium apple, banana, or orange; ½ cup chopped, cooked or canned fruit; or ¾ cup fruit juice.
Milk, Yogurt, and Cheese
A serving is 1 cup milk or yogurt; 1½ ounce natural cheese; or 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
A serving is 2 to 3 ounces cooked lean meat, poultry, or fish; ½ cup cooked dry beans; 1 egg; or 2 tablespoons of peanut butter (the non-meats count as only 1 ounce of lean meat).
For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.
Issued in furtherance of Cooperative Extension work in agriculture and
home economics, Acts of May 8 and June 30, 1914, and other related
acts, in cooperation with the U.S. Department of Agriculture. The Alabama
Cooperative Extension System (Alabama A&M University and Auburn
University) offers educational programs, materials, and equal
opportunity employment to all people without regard to race, color,
national origin, religion, sex, age, veteran status, or disability.
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