Food Glorious Food

Living in San Francisco for so many years turned me into a true foodie.  I was incredibly lucky and ate at some of the most amazing restaurants recognized by some of the foremost food magazines, critics and others.  Dealing with nausea during this pregnancy has caused some problems with eating – as has living in Seattle.  I realize that there is good food in cities other than San Francisco and New York here in the States but my picky palate is giving me some problems.  I can’t seem to find good food to eat at home or out!  It’s disappointing.

Now that I’m hopefully nearing the end of morning/noon/night sickness, I hope that my appetite returns and I can find some food to satisfy my foodie palate.  I want to eat healthily for Roo and me but it’s a challenge right now.  I came across something called the Brewer Medical Diet for Normal and High Risk Pregnancy.  It looks like one of the most comprehensive pregnancy “diets” out there – not really a diet in the lose weight sense…

The problem is that it recommends a HUGE amount of food intake a day and I can’t imagine consuming this much food.  I think if I followed it to a “T” that I’d gain a TON of weight.  So, I think that I’ll follow parts of this to help me create a healthy and proper pregnancy food plan.  I cut and pasted the recommended servings of each but I recommend going to the link above and reading more about it.

Have any of you followed this or tried a different type of pregnancy food plan to help you eat better?

You must have, every day, at least: *
1. Milk and milk products–4 choices
1 cup milk: whole, skim,1%, buttermilk
1/2 cup canned evaporated milk: whole or skim
1/3 cup powdered milk:whole or skim
1 cup yogurt
1 cup sour cream
1/4 cup cottage cheese: creamed, uncreamed, pot style
1 large slice cheese (1 1/4 oz): cheddar, Swiss, other hard cheese
1 cup ice milk
1 1/2 cup soy milk
1 piece tofu, 3″x3″x 1/2″ (4 oz)

2. Calcium replacements–as needed (2 per soy exchange from group 1)
36 almonds
1/3 cup bok choy, cooked
12 Brazil nuts
1 cup broccoli, cooked
1/3 cup collard greens
1/2 cup kale
2 teaspoons blackstrap molasses
4 oz black olives
1 oz sardines

3. Eggs–2 any style

4. Protein Combinations–6 to 8 choices**
1 oz lean beef, lamb, pork, liver, or kidney
1 oz chicken or turkey
1 oz fish or shell fish***
1/4 cup canned salmon or tuna
3 sardines
3 1/2 oz tofu
1/4 cup peanuts or peanut butter****
1/8 cup beans + 1/4 cup rice or wheat
(measured before cooking)
beans: soy beans, peas, black beans, kidney beans, garbanzos
rice: preferably brown
wheat: preferably bulgar

1/8 cup brewer’s yeast + 1/4 cup rice
1/8 cup sesame or sunflower seeds + 1/2 cup cup rice
1/4 cup rice + 1/3 cup milk
1/2 oz cheese + 2 slices whole wheat bread or 1/3 cup macaroni (dry) or noodles or 1/8 cup beans
1/8 cup beans + 1/2 cup cornmeal
1/8 cup beans + 1/6 cup seeds (sesame, sunflower)
1/2 large potato + 1/4 cups milk or 1/4 oz cheese
1 oz cheese: cheddar, Swiss, other hard cheese
1/4 cup cottage cheese: creamed, uncreamed, pot style

5. Fresh, dark green vegetables–2 choices
1 cup broccoli
1 cup brussels sprouts
2/3 cup spinach
2/3 cup greens
collard, turnip, beet, mustard, dandelion, kale
1/2 cup lettuce (preferable romaine)
1/2 cup endive
1/2 cup asparagus
1/2 cup sprouts: bean, alfalfa

Adapted from Right from the Start, by Gail Brewer and Janice Presser Greene, from The Pregnancy After 30 Workbook, edited by Gail Brewer, and from The Brewer Medical Diet for Normal and High-Risk Pregnancy, by Gail Brewer and Tom Brewer, MD.

* Each food you eat may be counted for one group only (in other words, count 1/4 cup cottage cheese as either 1 milk choice or 1 protein combination choice, not both).

**Different Brewer sources recommend different numbers of servings for this food group. Each 1 oz. serving provides 7 grams of protein.

***Due to mercury content, do not eat shark, swordfish, king mackerel, or tilefish
–You may eat up to 12 oz a week of a variety of fish and shellfish that are lower in mercury:
shrimp, canned light tuna, salmon, pollock, catfish
–Albacore (“white”) tuna has more mercury than canned light tuna, so you may eat up to 6 oz of albacore tuna per week.

6. Whole grains–5 choices
1 waffle or pancake made from whole grain
1 slice bread
whole wheat, rye, bran, other whole grain
1/2 roll, muffin, or bagel made from whole grain
1 corn tortilla
1/2 cup oatmeal or Wheatena
1/2 cup brown rice or bulgar wheat
1 shredded wheat biscuit
1/2 cup bran flakes or granola
1/4 cup wheat germ

7. Vitamin C foods–2 choices
1/2 grapefruit
2/3 cup grapefruit juice
1 orange
1/2 cup orange juice
1 large tomato
1 cup tomato juice
1/2 cantaloupe
1 lemon or lime
1/2 cup papaya
1/2 cup strawberries
1 large green pepper
1 large potato, any style

8. Fats and oils–3 choices
1 tablespoon butter or margarine
1 tablespoon mayonaise
1 tablespoon vegetable oil
1/4 avocado
1 tablespoon peanut butter++

9. Vitamin A foods–1 choice
3 apricots
1/2 cantaloupe
1/2 cup carrots (1 large)
1/2 cup pumpkin
1/2 cup winter squash
1 sweet potato

10. Liver–at least once a week (optional)
4 oz liver
beef, calf, chicken, pork, turkey, liverwurst

11. Salt and other sodium sources–unlimited
table salt, iodized–to taste
sea salt–to taste
kelp powder–to taste
soy sauce–to taste

12. Water–unlimited
Drink to quench thirst, but do not force fluids
Real juice or milk might make better use of limited stomach space.

Avoid pregnancy teas and juices which include nettle, dandelion, alfalfa, bilberry, or celery (they have diuretic properties).

13. Snacks and additional menu choices–unlimited
More foods from groups 1-11

14. Optional supplements–as needed
Vitamin pills, powders, herbs, yeast, oils, molasses, wheat germ, etc.
“Note: Vitamin supplements are in routine use in prenatal care; they do not take the place of a sound, balanced diet of nutritious foods.” (The Pregnancy After 30 Workbook, ed. Gail Brewer, 1978)

2 thoughts on “Food Glorious Food

  1. I definitely had the best intentions of following a food plan, but all the nausea (still…yay.) and food aversions derailed me pretty early on. Aside from cutting out some things (cold cuts, sushi, etc) I haven’t really changed my diet… Okay wait, small lie. I *have* started eating more ice cream lately, but nothing too extreme =)

    By the way, I can’t remember if I commented on this last time, but I *love* the name Roo. So cute!

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