omething great happens when you eat better quality foods: You’ll find that you are more satisfied, both emotionally and physically. Plus, you’ll need less food to get the right amount of nutrients to support both your growing baby and your own body. One delicious whole-grain oatmeal cookie with apple pieces or a slice of banana nut bread with a cup of herbal tea (with milk or soy milk) indulges your cravings and provides optimal nutrition.
Here are some guidelines for quantity:
Quantity: Carbohydrates
When it comes to carbohydrates, try to stay within a range of 15-30 grams of total carbohydrate per eating occasion.
Some examples of what a 15-gram serving size looks like:
- about a slice of bread
- ½ cup (a typical fist size) of rice, beans, corn, peas, or pasta
- 6 ounces of yogurt or milk
- ½ of a pita or tortilla (or 1 small tortilla)
- ½ of a banana
- 1 cup of berries
- a fist-size piece of fruit
You can also read a label to assess how much of a serving is 15 grams total carbohydrates. For example, if a cracker serving size is 6 crackers and it says 45 grams total carbohydrate, then you can have 2-4 crackers to stay within the 15-30 grams of total carbohydrate serving.
Quantity: Animal Protein
For animal protein, use your palm as the appropriate measure for a serving.
Additional hints for identifying a serving of protein:
- About 3 egg whites or 1 full egg and 2 egg whites
- 1 ounce of cheese
This could be in the form of:
- 1 string cheese
- 1-2 tbsp. of shredded cheese
- ½ cup cottage cheese
- 1 slice of deli-sliced cheese
