Food Do's & Don'ts

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Checklist: Daily Nutrition
□ Prenatal Vitamin
□ Whole Grains and Legumes (6 or more servings)
Try: brown rice, wild rice, whole-grain bread, whole-grain cereal, whole-wheat pasta, pita, tortilla, wheat germ, beans, lentils, peanuts, peas, quinoa, millet
□ Calcium (4 servings)
Try: low-fat milk, hard cheese, yogurt, collard greens, edamame, sesame seeds, calcium-fortified juice, canned salmon with bones, tofu
□ Yellow, Green and Leafy Veggies and Fruits (3-4 servings)
Try: winter squash, spinach, kale, lettuce, broccoli, red bell pepper, carrot, sweet potato, apricot, mango, cantaloupe, papaya
□ Vitamin C (3 servings)
Try: orange (whole or juiced), grapefruit, kiwi, strawberry, blackberry, raspberry, mango, peach, papaya, cantaloupe, honeydew, spinach, bell pepper, broccoli, cauliflower, tomato, avocado
□ Protein (3 servings)
Try: poultry, beef, lamb, low-mercury fish and seafood, DHA-enriched eggs, pasteurized cheese, yogurt, nuts, peanut butter, beans, tofu, edamame, soy pasta
□ Iron (3 servings)
Try: beef, duck, sardines, spinach, dried fruit, beans, soy products, pumpkin seeds, barley, oat bran
□ Other Veggies and Fruits (1-2 servings)
Try: green beans, zucchini, mushroom, corn, potato, apple, pear, banana, cherry, blueberry, avocado
□ Fats (roughly 4 servings)
Try: peanut butter, avocado, sour cream, cream cheese, cream, salad dressing, oil, butter, mayonnaise
□ Fluids (at least 8 servings of 8 ounces)
Try: water, juice, decaf tea, seltzer

SUPER FOODS: Luckily I already eat most of these foods.
  • Egg
  • High quality protein: Chicken, Beef & Pork
  • Salmon
  • Sweet Potato
  • Beans
  • Nuts (Walnuts)
  • Berries
  • Whole grain
  • Dairy
  • Greek Yogurt
  • Avocado
  • Dark leafy greens, colorful veggies
  • Water
  • Milk
More Good Foods:
  • Lentils
  • Oranges
  • Slice of cheese
  • Olive oil
  • Orange juice, carrot juice
FOODS TO AVOID:
  • Raw Meat:
    • Sushi
    • Undercooked beef
    • Deli meat
    • Soft cheeses (Mexican cheese)
    • Oysters or any shell fish
    • Poultry
  • Caffeine:
    • Coffee
    • Energy drinks
  • Foods with Trans Fat
  • Foods with sneaky sugars
  • Soda and sweetened beverages
  • High Sodium foods (keep sodium to 2,300 mg per day)

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