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Protein foods include both animal and vegetable foods. Animal protein foods supply protein, iron, riboflavin, niacin, vitamins B-6 and B-12, phosphorus, zinc, and iodine. Vegetable protein foods supply protein, iron, thiamin, folacin, vitamins B-5, and E, phosphorus, magnesium, and zinc.
ANIMAL (MEAT) PROTEIN FOODS
A serving is 2-3 ounces (60-90 grams) cooked (boneless) of the following unless otherwise noted:
Bacon, 6 slices
Beef: ground, cube, roast, chop
Canned tuna, salmon, crab, etc., ½ cup
Cheese (see milk list)
Clams, 4 large or 9 small
Crab
Duck
Eggs, 2
Fish: fillet, steak
Fish sticks, breaded, 4
Frankfurters, 2
Hog maws
Lamb: ground, cube, roast, chop
Lobster
Luncheon meat, 3 slices
Organ meats: liver, kidney
Oysters, 10-15 medium
Pigs' feet, ears, snouts
Pork, ham: ground, roast, chop
Poultry: ground, roast
Rabbit
Sausage links, 4
Shrimp, scallops, 5-6 large
Spareribs, 6 medium ribs
Veal: ground, cube, roast, chop
VEGETABLE PROTEIN FOODS
A serving is 1 cup cooked unless otherwise stated:
Canned garbanzo, lima, kidney beans
Canned pork and beans
Dried beans and peas
Lentils
Nut butters, 1/4 cup
Nuts, 1/2; cup
Sunflower seeds, 1/2 cup
Tofu (soybean curd)
Sweetbreads, heart, tongue
An alternate protein food is a combination of animal (70%) and vegetable (30%) protein foods.
MILK & MILK PRODUCTS
Milk and milk products constitute an exchange group of foods containing calcium, phosphorus, vitamin D, and riboflavin. In addition, these foods supply protein, vitamins A, F, B-6, and B-12, magnesium, and zinc. For some people, milk and milk products serve as primary sources of protein in the diet.
A serving is 8 ounces or 1 cup (240 ml) unless otherwise noted:
Cheese: hard and semi soft (except blue, Camembert, and cream), 1-1/2 oz (42 g)
Cheese spread, 2 ounces (56 g)
Cottage cheese, creamed, 1-1/2 cups
Cow's milk: whole, nonfat, low fat, nonfat dry reconstituted, buttermilk, chocolate milk, cocoa made with milk
Cream soups made with milk, 12 ounces (360 ml)
Evaporated milk, 3 ounces (90 ml)
Goat's milk (low B-12 content)
Ice cream, 1-1/2 cups
Ice milk
Instant breakfast made with milk, 4 ounces (120 ml)
Liquid diet beverage, 5 ounces (150 ml)
Milk shake, commercial 8 ounces (240 ml)
Puddings, custard (flan)
Soybean milk (low B-12 content)
Yogurt
NOTE: Tofu is also a source of calcium; 1 cup tofu may be exchanged for one serving of the above foods.
GRAIN PRODUCTS
Grain products supply thiamine, niacin, riboflavin, iron, phosphorus, and zinc. This exchange group is divided into two parts: whole grain items, and enriched products. The enriched breads, cereals, and pastas provide significantly lower amounts of magnesium and zinc. For this reason, people should be urged to choose whole grain products.
Whole grain items
Brown rice, 1/2 cup
Cereals, hot: oatmeal (rolled oats), rolled wheat, cracked wheat, wheat with malted barley, 1/2 cup cooked
Cereals, ready to eat: puffed oats, shredded wheat, wheat flakes, granola, 3/4 cup
Cracked and whole wheat bread, 1 slice
Wheat germ, 1 tablespoon
Enriched breads, cereals, and pastas
NOTE: Some state laws (such as California) requires that bread and bakery products be made with enriched flours. The following should comply with this requirement.
Bread, 1 slice (all other forms)
Cereals, hot: cream of wheat cream of rice, farina, cornmeal, grits, 1/2 cup
Cereals, ready-to-eat, 3/4 cup
Cornbread, 1 piece (2 inch [5 cm] square)
Crackers, 4 (all kinds)
Macaroni, noodles, spaghetti, cooked, 1/2 cup
Muffin, biscuit, dumpling, 1
Pancake, 1 medium
Rice, cooked, 1/2 cup
Roll, bagel, 1
Tortilla, corn, 2
Tortilla, flour, 1 large
Waffle, 1 large
VITAMIN C-RICH FRUITS & VEGETABLES
Vitamin C-rich fruits and vegetables supply ascorbic acid. Fresh, frozen, or canned forms may be used, although vitamin C content of canned products is lower.
JUICES
Orange, grapefruit, 4 ounces (120 ml)
Tomato, pineapple, 12 ounces (360 ml)
Fruit juices and drinks enriched with vitamin C, 6 ounces (180 ml)
FRUITS
Cantaloupe, 1/2
Grapefruit, 1/2
Guava, 1/4 medium
Mango, 1 medium
Orange, 1 medium
Papaya, 1/2 medium
Strawberries, 3/4 cup
Tangerine, 2 small
VEGETABLES
Bok choy, 3/4 cup
Broccoli, 1 stalk
Brussels sprouts, 3-4
Cabbage, cooked, 1-1/2 cups
Cabbage, raw, 3/4 cup
Cauliflower, raw or cooked, 1 cup
Greens - collard, kale, mustard, Swiss chard, turnip greens, 3/4 cup
Peppers, chili, 3/4 cup
Peppers: green, red, 1/2 medium
Tomatoes, 2 medium
Watercress, 3/4 cup
VEGETABLES WITH FOLACIN
Leafy green vegetables are an exchange group containing folacin. In addition, these foods supply vitamins A, F, and B-5, riboflavin, iron, and magnesium.
A serving is 1 cup raw, or 3/4 cup cooked.
Asparagus
Bok choy
Broccoli
Brussels sprouts
Cabbage
Dark, leafy lettuce: chicory, endive, escarole, red leaf, romaine
Greens - beet, collard, kale, mustard, spinach, Swiss chard, turnip
Scallions
Watercress
FRUITS & VEGETABLES WITH VITAMIN A
Other fruits and vegetables include yellow fruits and vegetables that supply significant amounts of vitamin A. Vitamin A is also found in outstanding amounts in the leafy green vegetable group. Other fruits and vegetables also contribute varying amounts of B complex vitamins, vitamin F, magnesium, zinc, and phosphorus.
A serving is 1/2 cup (fresh, frozen, or canned) unless otherwise indicated.
VEGETABLES
Artichoke
Bamboo shoots
Bean sprouts: alfalfa, mung
Beet
Burdock root
Carrot
Cauliflower
Celery
Corn
Cucumber
Eggplant
Beans: green, wax
Lettuce: Endive
Lettuce: Romaine
Lettuce: Boston Bib, head
Mushrooms
Nori seaweed
Onion
Parsnip
Peas
Pea pods
Potato
Radishes
Summer squash
Sweet potato
Winter squash
Yam
Zucchini
FRUITS
Apricot, fresh, 1 large
Nectarine, 2 medium
Peach, fresh, 1 medium
Persimmon, 1 small
Prunes, 4 (also significant iron source)
Pumpkin, 1/4 cup
Apple, 1 medium
Banana, 1 small
Berries
Cherries
Dates, 5
Figs, 2 large
Fruit cocktail
Grapes
Kumquats, 3
Pear, 1 medium
Pineapple
Plums, 2 medium
Raisins (also significant iron source)
Watermelon
NUTRITIONAL HANDOUTS FOR CLIENTS
Food Groups
Vegetable and animal protein foods, serving sizes, and food groups used to assist pregnant clients and their midwives in planning a balanced daily dietary intake of sufficient protein to prevent potential complications of pregnancy.
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