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Use this as a handy tool for seeing if you are reaching the minimum goals for the day. Print out as many copies as you need!
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A serving is: 1 slice bread (1 ounce) 1 ounce ready-to-eat cereal 1/2 of hamburger or hot dog roll; pita bread; English muffin; or bagel 1 (6-inch) tortilla 1/2 cup cooked cereal, pasta or grain, such as rice or grits 3-4 small crackers 1 (4-inch diameter) pancake or waffle 3 tablespoons wheat germ 2 medium cookies Minimum Goals: Pregnancy: 9 servings Breastfeeding: 10 servings Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 9 servings Non-Pregnant: 6 servings A serving is: 1 medium fruit 1/2 grapefruit, mango, or papaya 3/4 cup (6 oz.) juice 1/2 cup cut-up fruit, berries, or canned, cooked or frozen fruit 1/4 cup dried fruit Minimum Goals: Pregnancy: 3 servings Breastfeeding: 4 servings Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 4 servings Non-Pregnant: 2 servings A serving is: 1/2 cup cooked vegetables 1 cup raw, leafy vegetables 3/4 cup vegetable juice 1/2 cup chopped raw, nonleafy vegetables (such as carrots) 1 small baked potato or sweet potato Minimum Goals: Pregnancy: 4 servings Breastfeeding: 4 servings Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 4 servings Non-Pregnant: 3 servings A serving is: 1 cup (8 ounces) of milk of yogurt, any type 1/2 cup evaporated milk 1/3 cup powdered milk 1 1/2 ounces natural cheese (Mozzarella, Swiss, Cheddar, Monterey Jack) 1/2 cup ricotta cheese 2 ounces processed cheese (American) 1 cup cottage cheese (count as 1/2 serving) 1 cup frozen yogurt 1/2 cup ice cream (count as 1/3 serving) Minimum Goals: Pregnancy: 3 servings Breastfeeding: 4 servings (or as many as 9 if dairy foods are a primary protein source) Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 4 servings Non-Pregnant: 2 servings A serving is: 2 to 3 ounces of cooked lean meat, poultry or fish (about 4 ounces raw) 2 to 3 ounces lean sliced deli meat (for a total of 5 to 7 ounces daily) Count as 1 ounce of meat, poultry or fish: 1 egg 1/2 cup cooked lentils, peas or dry beans 1/4 cup egg substitute 2 Tbl. peanut butter 1/3 cup nuts 4 oz. tofu, tempeh or textured vegetable protein (TVP) Minimum Goals: Pregnancy: 6 ounces or equivalents Breastfeeding: 6 ounces or equivalents Lacto-ovo Vegetarian Pregnancy and Breastfeeding: 6 ounces or equivalents Non-Pregnant: 5 ounces or equivalents |
