Building Healthy Mothers and Babies
A Guide to Nutrition in Pregnancy and Post Partum
It is not only how much a mother eats, but what she eats that is crucial to her baby’s development. In order to get all the essential nutrients she needs, meals and snacks should contain a variety of foods from the following guide line.
Breakfast between 6am – 9am
• 8 ounces of hot water with ½ fresh lemon
• ¾ cup of granola with dried fruit with 8 ounces of 2% milk, rice, oat, almond, hemp or soy milk
• 1 medium fresh fruit such as apple, pear, banana, orange or 8 ounces of fresh fruit juice not from concentrate
• 2 slices of whole grain toast with 2 tablespoons of almond butter
Snack between 10am – 12pm
• ½ cup of fresh blueberries, ½ fresh strawberries
• Cup of herbal tea, peppermint, rose hip, or rooibos
Lunch between 12pm – 2pm
• Chicken salad with dried apricots and almonds (see recipes)
• 2 pieces of whole grain toast
• ½ cup of a green salad
• 8 ounces of low fat yogurt with fresh fruit
Snack between 2pm – 4pm
• 2 healthy oatmeal cookies
• V-8 juice or vegetable sticks
• Cup of herbal tea
Dinner between 5pm – 8pm
• Lentil and brown rice pilaf (see recipes)
• 1 small red papaya or 1/3 cup pineapple
• 1 cup of peppermint tea for digestion