Cerita pemakanan

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Daily food group servings for a healthy breastfeeding mom

Grains

•  6 to 9 one-ounce servings Make at least half of your servings whole grain: whole wheat bread or pasta, brown rice, popcorn, quinoa
• ONE OUNCE EQUALS: 1 piece of bread; 1 cup of ready-to-eat cereal; 1/2 cup cooked rice, pasta, or cooked cereal; 6 crackers; 2 cookies
• A baseball cut in half is half a cup.

Vegetables

• 2.5 to 3.5 cups Eat a variety of vegetables, including legumes and dark green, orange, and starchy vegetables. Include at least one vitamin A-rich veggie (like sweet potato, carrots, spinach, or kale).
• ONE CUP EQUALS: 1 cup of raw or cooked vegetables or juice; 2 cups raw leafy greens or lettuce; 1 medium baked potato
• A baseball equals one cup.
  
   

Fruit

• 2 to 2.5 cups
  Include at least one vitamin C-rich fruit (like kiwi, oranges, strawberries, or cantaloupe).
• ONE CUP EQUALS: 1 small apple; 1 large banana, orange, or peach; 1 medium pear; 1 cup juice; 1/2 cup dried fruit

 Dairy

• 3 cups

• ONE CUP EQUALS: 1 cup of milk, soy milk* or yogurt, preferably fat free or low fat**; 1 1/2 ounces of hard cheese or 2 ounces of processed cheese
  *Note that soy milk can provide the calcium, but not all of the other nutrients, found in cow's milk.
  **You don't need to consume whole milk or other whole fats in order to produce nutrient-rich breast milk.
• 3 standard game dice equal one ounce of cheese
 

Meat and Beans

• 5.5 to 7 ounces
  Choose a variety of protein, including beans, nuts, seeds and fish.
• ONE OUNCE EQUALS: 1 ounce cooked fish, chicken, lean beef,; 1 egg; 1/4 cup cooked dry peas or beans; 1/4 cup tofu; 2 tablespoons hummus or peanut butter; half of a vegetarian burger patty
• 3 ounces of meat, poultry, or a tuna or salmon steak, is about the size of a deck of cards. For a slice of thin fish, 3 ounces is the size of a checkbook.

Oils

• 6 to 8 teaspoons
  Choose liquid vegetable oils and soft margarines with no hydrogenated fat to limit trans and saturated fat. Eat as little trans fat as possible; look on the label to find if a product contains trans fats.
• ONE TEASPOON EQUALS: 1 teaspoon of oil, margarine, or mayonnaise; 1/6 of an avocado; 8 large olives
  One teaspoon of peanut butter contains 2 teaspoons of oil. One ounce of any type of nut is equal to 3 teaspoons of oil.
  (Nuts are part of the meat and beans group, and avocado is part of the fruit group.)

 

 Treats

• An additional 300 to 400 calories per day can be used for additional servings of foods and added fats and sugars.

 

 

 

 * malas nk translate. Credit to http://www.babycenter.com