Infertility and Pregnancy Home

building nutritional health

Basic Guidelines
Eating for Good Health
Pregnancy and Lactation
The Food Guide Pyramid
Important Tips for Vegetarians

Personal Assessment
Weight Profile
Pregnancy Calculator

Nutrient Needs
Protein Matters
Key Vitamins
Precious Minerals
Calcium Connection
Fabulous Fiber
Keep Up Fluids
Sodium and Salt

Food Preparation
Food Safety

Smart Shopping
Label Reading
Vitamins-Mineral Supplements

Meats &
Meat Substitutes

2 to 3 Servings
Serving Size
2-1/2 to 3 ounces cooked lean meat, fish or poultry

These meat substitutes count as 1 ounce of meat:
1/2 cup cooked dried beans, 2-1/2 ounces tofu, 1 egg, or 2 tbsp peanut butter

Protein is the key nutrient provided by foods in the Meat and Meat Substitutes list, along with some important vitamins and minerals. Protein is essential for normal cellular growth, repair and maintenance. During pregnancy it is essential for fetal development; during lactation protein intake effects milk production. Most people in Western cultures eat adequate protein, some eat too much. Even during pregnancy, most women are eating plenty. Still, it is important to double check this for yourself.

The Food Guide Pyramid suggests 2-3 servings, each equal to 2.5 - 3 ounces. This translates to 5 to 9 ounces total meat for the day, or its equivalent in non-meat substitutes. Lowfat or lean options are always preferred.

Note: Nuts and Seeds (70% oil calories) are very high in fat. These two foods are also included in the Fats and Oil Group of the Power Food Exchanges. Dried Beans and Peas are referenced in the Starch Group because they are high in carbohydrate.

Return to the Food Pyramid

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

Copyright © 1996-2016 StorkNet. All rights reserved.
Please read our disclaimer and privacy policy.
Your feedback is always welcome. Link to Us!

StorkNet Family of Websites:
StorkNet's Blog | Pregnancy Week By Week | Exploring Womanhood | Books for Families | EriChad Grief Support

Bookmark and Share
Find Us on Facebook