The Perfect Pregnancy Diet

by Diana Davis, RD, RN, CMT

3. From the vegetable and fruit group: This group is divided into two main categories—those that contain large amounts of vitamin C and those that contain large amounts of beta carotene, which can be converted to vitamin A as the body needs it. You should get one to two half-cup servings of fruits and vegetables high in vitamin C.

Rich in Vitamin C
Vegetables Fruits
Broccoli Cantaloupe
Brussels Sprout Honeydew Melon
Cauliflower Lemon
Collard Greens Orange
Green Pepper Papaya
Mustard Greens Strawberry
Potato Watermelon
Spinach

To meet your vitamin A requirement each day, have two half-cup servings from the beta carotene-rich fruits and vegetables. To this list add one more serving of a vegetable of your choice.

Rich in Beta Carotene
Vegetables Fruits
Broccoli Apricot
Cabbage Cantaloupe
Carrots Nectarine
Chard Papaya
Kale Peach
Sweet Potatoes Watermelon
Spinach Pumpkin
Winter Squash

4. From the bread, cereal, dried beans, peas, and legumes group: Select six to 11 servings. A serving means one slice of bread, or ¼ cup cooked dried beans, peas, or legumes. A dry cereal serving should measure ¾ of a cup, and cooked cereal should measure ½ cup.

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