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

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



Protein is a macrocomponent of the diet. Major dietary sources of Protein include seafood, poultry, meat, legumes (dried beans), milk and milk products, tofu, and nuts. Protein consists as a chain of amino acids linked together.

Major Body Functions

  • Provides amino acids for growth, repair and maintenance of cells
  • Helps to maintain fluid balance
  • Is an energy source (4 Calories per gram of Protein)

Deficiency Symptoms:

  • Kwashiorkor which causes muscle wasting and edema
  • Thin and fragile hair
  • Skin lesions

Excessive Intake and Toxicity Symptoms:

  • May contribute to osteoporosis (thinning bones)
  • May lead to kidney problems
Food Amount Grams
Halibut 3 ounces 22.7
Salmon 3 ounces 21.6
Ground beef, lean 3 ounces 21.2
Shrimp 3 ounces 17.3
Ham, lean 3 ounces 15.9
Kidney beans 1 cup 15.4
Black beans 1 cup 15.2
Cottage cheese 1/2 cup 14.0
Yogurt, lowfat 1 cup 11.9
Tofu 1/2 cup 11.0
Milk, all types 1 cup 8.0
Egg 1 medium 6.0

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.

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