- Makan hidangan kecil setiap 4 jam [anda tidak lapar, tetapi bayi anda mungkin lapar].
- Avoid processed snack instead gantikan dengan buah-buahan segar.
- Makan diet yang sihat :
ü
Grains : 6 to 8 ounces a day bersamaan
·
a slice of
bread or half a bun,
·
1 small corn
or flour tortilla,
·
1 cup of
ready-to-eat cereal, or
·
1/2 cup of
cooked cereal, rice, or pasta.
[For at least half of your daily grains, choose
whole grain varieties like whole wheat bread or brown rice. Whole grains
contain the most fiber, vitamins, and nutrients]
ü Fruits : 2
cups a day
·
Vary the color
of the fruit you eat and choose fresh over canned
ü Vegetables
: 2 1/2 to 3 cups a day
·
As with fruit,
fresh is best for fiber and vitamins. For maximum nutrition, vary the color of
the vegetables you choose. Broccoli, for example, is packed with folate,
calcium, and B vitamins. Sweet potatoes provide vitamin A, vitamin C, and fiber.
ü Meat
and beans : 5 1/2 to
6 1/2 ounces a day
·
Take about 2
servings that are each the size of a deck of cards. Choose lean meat and limit
fish to 12 ounces per
week. (More than that may expose your baby to harmful levels of mercury.
ü Milk,
Yogurt and Cheese : 3 cups a day
·
A cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces
of natural cheese, and 2 ounces of processed cheese.
ü Oils
: 6 to 8 teaspoons a day
·
The best
sources include canola oil, olive oil, safflower oil, fatty fish, avocados,
nuts, seeds, and olives. Note: Avocado is a fruit but most of its calories come
from fat, so it's included in the oils category.
Tips:
- Write as you eat. Contoh table untuk keep track apa yang di makan di sini Pregnancy-Food-Journal
- Contoh menu diet seimbang untuk ibu mengandung:
contoh food journal
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