I had a form from BRADLEY that had the listed intake for each day and I checked it off when I did it......it was mostly to make sure I had enough protein....below I copied what I found quickly that listed the items that were on my checklist.....I am sure if I looked longer I could find the form....hopefully you will or you can just make your own...but I followed the following (well as much as I could).
Every Day, you should have: (examples given are one serving) (Remember, each category is separate and you cannot fill two with one food - if you eat 3 oz of cheese, it can be a protein or a milk, but not both!)
1 Quart of Milk (4 8-oz Glasses) - in any form: milk, cheese, yogurt, even ice cream (although try to watch the fat!)
2 Eggs (cooked any way, in french toast, added to other foods...)
2 Servings of Protein Foods - 3 oz Meat or Fish, 1-1/2 Cup Beans, 3 oz Cheese, 1-1/2 Cup Tofu, etc.
2 Servings Green Vegetables, preferably leafy (1/4-1/2 Cup)
4 Servings of Grains, preferably whole (Whole Wheat Bread -1 slice, Tortilla - 1, Brown Rice - 1 Cup, Oatmeal - 1 Cup)
1 Vitamin C Source - Citrus Fruit/Juice, Tomato, Cantaloupe, etc.
3 Fat Servings - 1 tsp oil/butter/sour cream/mayonaise (some reduced fat products let you use 1 Tbsp instead...)
1 Serving Other Fruit
1 Serving Other Vegetables
Each Week, try to include:
5 Servings Yellow or Orange Colored Fruit/Vegetables
1 Serving of Liver (if you like it - don't force yourself!) [Note: This is controversial as it is an organ meat with a potential for storing harmful substances, and because of the high levels of vitamin A it contains...]
3 Whole Baked Potatos
Plenty of Water/other fluids
Salt your food to taste for safe blood volume!
If you substitute Proteins for Milk/Eggs, you must be sure your proteins are complete and that you get 80-100 grams of protein/day! You must also be sure to include all the elements of a well-balanced diet. While this plan is not the only way to get everything you need in pregnancy, it is one of the easiest ways!
Some recent research (from the Journal of Nurse-Midwifery) suggests that eating too much protein can lead to low birth weight babies! The number to stay below for a singleton pregnancy is 150g/day. The recommended amount of protein for a twin pregnancy is 130g/day, so even moms with twins can eat the recommended amount without worry that they are getting too much!
