Midwifery
Council
Copyright 2005
Idaho Midwifery Council
All rights reserved
How YOU Can Have Blue Ribbon Baby!!
by Annette Lewis, CPM
EVERY SINGLE DAY you need to eat 80 to 100 grams of protein!! You can get 40 grams by drinking one quart of milk and 2 eggs. You need an additional 40 grams of protein.
Here are some high protein foods:
| A chicken breast or salmon steak: 27
grams A half a cup of pumpkin seeds: 20 grams A pork chop: 16 grams A half a cup of almonds: 21 grams A serving of turkey: 23 grams A third cup peanut butter: 12 grams A half cup roasted peanuts: 30 grams |
A half cup powdered dry milk: 12 grams One cup green peas: 5 grams One cup cooked cauliflower: 3 grams One cup cooked broccoli: 5 grams One half cup canned tuna: 28 grams One half cup pine nuts: 35 grams
|
You can also get protein in the form of a protein drink.
Be sure to eat a variety of other healthy foods. Shop in the produce department and pick out 4-5 different vegetables such as green and red peppers, spinach, romaine lettuce, broccoli, yams, parsley, etc. For fruits, choose one type of citrus, such as oranges, or pineapple, also grapes, melons, kiwi, bananas, etc. For your breads, cereals, rolls, and pastas, select whole wheat or whole grain breads and use brown rice instead of white rice. Drink 2 quarts of water a day, cut down on sodas, coffee, chocolate, chips and fried foods. Once a week, cook a roast or a turkey, and use the leftovers for fillings for sandwiches, tortillas, and even soups. Take your high-quality prenatal vitamins, and be sure to ask if there are any foods, herbs or habits you’d like to try but are unsure of.