This week's nutrition focus: DAIRY
Dairy: Four serving per day
The main goal for consuming four servings of protein per day is to add calcium for your Sweet Pea's bone development and protein for Sweet Pea's brain building to your diet. “Good” dairy choices include greek yogurt and organic cheeses. You can see how one serving varies in protein count, so if you are having to eat small meals, choose high protein calcium foods to meet your protein count with smaller portions.
Serving size/protein count:
1 c. (carton of milk) ~ 8g
1 string cheese ~ 8g
1 c. greek yogurt ~ 18g
1 c. cottage cheese ~ 27g
If you do eat dairy, consider staying away from the DHA-fortified varieties since there is not enough in there to make a difference, and a lot of processing has to happen in order to infuse the milk with DHA.
If you don’t like milk or are allergic to milk, consider almond milk as an alternative. Almonds are not typically a genetically modified crop. Other non-dairy alternatives are hemp, rice, and soy. I chose to stay away from soy because it is often a GMO-crop (and still not required to be labeled as such), and because I didn't want to take the risk of ingesting a food known to be high in phytoestrogens during our pregnancies.
Not a fan of dairy products? There are many alternative foods that are rich in calcium - check out this list from Healthaliciousness.com:
dark leafy greens, bok choy, fortified tofu, okra, broccoli, green beans, almonds, and fish canned with their bones. Click over to THIS page on the site to see the nutrition information on those foods and also access additional listings of other calcium-rich foods.
What is your favorite way to add calcium to your diet?
Read for yourself ~
Can't wait for our week-by-week coverage??
Check out these links for the whole "diet" ~
The material included in this video and blog are for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation. Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided. This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.