A WELL BALANCED PREGNANCY DIET

Every day of the week you and your baby should have:

One litre (4 glasses) or more of milk
Any kind will do - whole milk, low fat, skim, buttermilk, or cheese, yoghurt, ice cream, etc....

Two eggs
hard boiled, scrambled, poached, in french toast, or added to other foods

One or two servings of fish or seafood, liver, chicken, lean beef, lamb, pork, beans or any kind of cheese.

One or two good servings of fresh green leafy vegetables
spinach, lettuce, cabbage...

Two or three slices of whole wheat bread
or rye, spelt etc

A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.

Three pats of butter

Other fruits and vegetables.

Also include in your diet:

A serving of whole grain cereal
such as oatmeal or muesli

A yellow or orange-colored fruit or vegetable five times a week
carrot, pumpkin, sweet potato, mango etc

Liver once a week
if you like it

Whole baked potato three times a week

Plenty of fluids (at least 2 litres of water)
water, juice etc

Salt food to taste
for a safe increase in blood volume

You may substitute proteins if you wish, being sure your proteins are complete, and that you get approximately 100 grams per day.
If you substitute, also be sure all the elements necessary for a well balanced diet are available every day.