b'41 family discountsavailable!back choose a mix of healthy foods during pregnancy see pages pregnancy &59-60Aim for these amounts each day to get 1 What counts in the food groups?post partumthe nutrition you and your baby need: What counts in the food groups? 1st trimester 2nd trimester1 cup vegetables - sliced, chopped,Vegetables21/2 cups 3 cupscup 100% vegetable juiceFruits 2 cups 2 cupsof2 cups leafy greens, lettuce Pregnancy vegetables: 12 baby carrotsGrains6 ounces 8 ouncesProtein6 ounces 61/2 ounces1cup 1 cup fruit - sliced, chopped, Nutritionguide100% fruit juice of cup dried fruitfruits: 1 small apple or 1 large bananaDairy3 cups3 cups NEW! This is a general guide. You may need to eat more or less than these amounts. 1 slice of breadEat foods high in: 1ounce1 cup breakfast cereal Easy reminder of what to eat that Folate - spinach, broccoli, kidney beans of grains:cup cooked rice, pasta, oatmeal can be displayed on a refrigerator.eat well for a healthy baby 1 small tortilla (6 diameter)Iron - lean meats, poultry, lentils and spinachIodine - seafood, tuna, milk, yogurt, cheese, eggsCholine - eggs, lean meats, cod, white beansEnjoy seafood low in mercury - ou need and. 1ounce1 ounce cooked beef, pork, poultry, fish Pack of 100 guidesChoose a variety of foods from each of the food groups to help your baby grow and develop. Learn what y what to avoid. 1 eggcod, pollock, tilapia or canned tunaGain the right amount of weight, of protein1 tablespoon peanut butter, tempehEat a variety ofnormally between 25 and 35 pounds.foods:cup cooked beans, lentils, tofu (all of one subject and language)Your health care provider may tell colorful vegetablescup 1 cup milk, yogurt, soy beverages 7 x 9 cardstock (2 sides)you to gain more or less weight if that are fresh, frozen or canned. 1 1ounces cheeseyou are pregnant with multiples, underweight or overweight.of cup shredded cheese Available in English and Spanishdairy:Focus on whole fruitsce the risk of food poisoning. 2 cups cottage cheeseReduthat are fresh, frozen,Cook deli meats, luncheon meats,Ask your health care provider about taking prenatal canned or dried.hot dogs to steaming hot.supplements and how much caffeine is safe for you. P220GD (English)Avoid unpasteurized (raw) milk, juice and soft cheese, raw sprouts, and undercooked meats. This card provides general nutrition Nutrition Matters, Inc. P220GDs (Spanish)Avoid alcohol during pregnancy. obtained from youredical ad health vice shcare prould be ovider. No photocopying.ed. P220GD R4information; m All Rights ReservChoose whole grains for half of your grain foods. Eat lean protein from a variety of foods.Choose fat-freebackor low-fat dairy, be abe aBe active for at Be active- or Baby blueses healthymilk, yogurt or cheese.Choose foods and drinks lower inBe active- Baby blu healthyto have me morore e enenergyergy or depression?to havdepression?each day. Make half your plate fruits and vegetables. and manage str Y Many parents havents have somee some momleast 30 minutesadded sugars, saturated fat and sodium. and manage streess!ss! Y Many par momOnce yourour health car health care pre proovidervider says it is says it isbaby blues afteres after chi childbirldbirth. th. 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If constipationto prevevent possible bir get support ttalkHav t alk withneed sleep. Schedule and keep medical appointments. to help you: Have mie milklk with meals.PP451BR (English) have energyThings to discuss withSleep when your baby is sleeping. my health care provider:It is normal for babies to wake up PP451BRs (Spanish) feel good, mentally and physicallymany times at night! Your baby is safest when they sleep on theirrecover after childbirthback in a crib. cope with stressGet help with breastfeeding Tell others how they can help.Nutrition Matters, Inc.support, if needed.Let them run errands and do housework.All tocopying.Talk with your lactation consultant Accept offers of meals from others. PP Rights R or health care provider.451BR R3eserved. No phofront1.888.356.5575 www.numatters.com info@numatters.com'