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Special Health Alert!
For those of you who live North of the equator and are entering a season of hot and humid weather and increased outdoor activity,
please be aware that extra loss of salt (through sweat) and extra burning of calories can trigger a rising BP, and other pre-eclampsia
symptoms. Please see the "Special Needs" page and the bottom of the "Weekly Record" page for ideas on how to compensate for
these losses and thus help yourself to prevent pre-eclampsia and other complications related to low blood volume. Please
see the "FAQ" page for information about why just drinking extra water probably won't be enough to keep your blood volume
adequately expanded for an optimally healthy pregnancy.
For those of you who live South of the equator and are entering the cold winter season, please be aware that many homes and
work environments are over-heated (with very dry air) and may cause you to lose salt and fluids in the same way as hot weather
does. And shoveling snow or working out in a gym burns extra calories. These losses might also lead to a falling blood volume,
and its accompanying complications, just as the summer heat and activity can. So please be watchful and care for your personally
unique needs for salt and fluids, as well as your unique needs for calories and protein.
Lacto-Ovo Brewer Pregnancy Diet *
Reprinted and adapted from The Brewer Medical Diet for Normal and High-Risk Pregnancy (p. 58)
See here for Lacto-Ovo Vegetarian Brewer Diet checklist to print out
Please be aware that traveling and moving can disrupt your eating routine just enough to trigger a low blood volume problem
which can start the rising BP/pre-eclampsia/HELLP/premature labor/IUGR/abruption process. Putting the brakes on that process
can be more difficult than preventing it. Sometimes just being aware of this danger is enough to help you to remind yourself
to continue providing for your nutritional needs, in spite of any changes and stresses which may be going on in your life.
Individuals who use milk, milk products, and eggs--lacto-ovo vegetarians--should have, every day, at least:
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1. Milk, milk products, and milk substitutes--4 choices
Each choice provides approximately 8 grams of protein, plus calcium and other essential vitamins and minerals.
For each soy milk, or low-fat milk, or yogurt, or cottage cheese choice you use, add one extra choice from Group 8.
For each soy choice, select two choices from Group 2.
For every three soy exchanges, add one extra selection from Group 9.
Cow's milk:
--buttermilk, from whole milk....1 cup
--evaporated, whole, reconstituted....1 cup
--evaporated, whole, from can....1/2 cup
--nonfat, dry, powdered....1/3 cup
--nonfat, reconstituted....1 cup
--skim....1 cup
--2% fat....1 cup
--whole....1 cup
Yogurt....1 cup
Cheese:
--Cheddar,Swiss,Muenster,Jack,feta....1 1/4 oz.
--cottage or ricotta....1/4 cup
--Parmesan or Romano, grated....3 tbsp.
Ice milk....1 cup
Ice cream, homemade or all-natural....1 cup
Goat's milk....1 1/8 cup
Soy milk, fluid, unfortified....1 1/2 cup
Soybean curd (tofu)....1 piece, 3"x3"x1/2" (approx 4 oz.)
2. Calcium replacements--as needed (2 per unfortified soy choice from group 1)
Each choice provides approximately 100 mg. calcium. When soy products are used instead of cow or goat milk and cheeses, calcium
intake is sharply reduced. You must make up from from other dietary sources (or additional soy choices) what the soy
products are short on. You may also use fortified soy milk instead. If you are expecting more than one baby, you
may also use this list to increase your calcium intake when you can't bring yourself to drink another glass of milk!
Almonds....2 oz. or 36 nuts
Bok choy, cooked....1/3 cup
Brazil nuts....2 oz. or 12 nuts
Bread crumbs, wheat....3 1/2 oz.
Brewer's yeast....5 tbsp.
Broccoli, cooked....1 cup
Buckwheat flour....3/4 cup
Carob powder....1/4 cup
Collard greens, cooked....1/3 cup
Dandelion greens, cooked....3/4 cup
Dulse (seaweed)....1 oz.
Eggs, whole....4
Fennel....1 large stalk
Filberts....2 oz. or 1/2 cup chopped
Kale, cooked....1/2 cup
Kelp (seaweed)....1/2 oz.
Molasses, blackstrap....2 tsp.
Muffins, wheat or corn....2
Mustard greens, cooked....1/2 cup
Okra, cooked....3/4 cup
Olives, black....4 oz.
Pancakes, wheat....4 (5" diameter)
Peanuts, roasted....5 oz.**
Pistachios....3 1/2 oz. or 2/3 cup
Sesame seed meal....2 tbsp.
Soybeans, cooked....1 cup
Soybean curd (tofu)....3 1/2 oz.
Soy flour, defatted....1 oz.
Soy protein, textured....3 1/2 oz.
Sunflower seeds....3 1/2 oz. or 1/3 cup
Tortillas, made with lime....2
Waffles, wheat....3
Walnuts, English....2 oz.
Wheat germ....4 1/2 oz.
Note: There are other foods that contain a considerable amount of calcium, but because of other factors present in
those foods, such as oxalic acid, the calcium is unavailable to the body.
3. Eggs--2 choices
One choice provides 6 grams of protein, plus vitamins and minerals in abundance, including 1 mg. of well-assimilated iron
and 600 units of vitamin A, the anti-infection vitamin. When added together, the milk and egg exchanges provide a baseline
protein, vitamin, mineral, and calorie foundation for he rest of this nutrition plan.
Egg, whole, any style....1
4. Protein Combinations--6 to 8 choices
One choice provides 7 grams of protein. To make complete proteins, (a) eat a small amount of animal protein along with the
plant protein, or (b) combine plant proteins so that they complement each other (form the pattern of amino acids distribution
that is best used by the human body). See Vegetarian Diet #2 for specific ratios, and consult a vegetarian cookbook such
as Laurel's Kitchen or Gail Brewer's The Pregnant Vegetarian.
Animal Sources
Cow's milk, whole, fluid....1 cup
Cow's milk, powdered, skim....1/3 cup
Ice cream or ice milk....1 cup
Yogurt....1 cup
Cheese:
--Cheddar,Swiss,Muenster,Jack,feta....1 oz.
--Parmesan or Romano, grated....3 tbsp.
Goat's milk....1 cup
Egg, whole....1 large
Plant Sources
Legumes, cooked:
--black beans....1/2 cup
--chick peas (garbanzos)....1/2 cup
--common beans (red,white,pinto)....1/2 cup
--cowpeas (black-eyed peas)....1/2 cup
--fava beans (broad beans)....1/2 cup
--kidney beans (red,white)....1/2 cup
--lima beans, mature....1/2 cup
--split peas....1/2 cup
--mung beans....1/2 cup
--turtle beans....1/2 cup
--lentils....1/2 cup
--soybeans....1/3 cup
--soybean curd (tofu)....3 1/2 oz.
Grains:
--barley, dry measure....1/3 cup
--bread, whole wheat or rye....3 slices
--buckwheat flour, dark....2/3 cup
--bulgar, dry measure....1/3 cup
--cous-cous, dry measure....1/3 cup
--cornmeal....3/4 cup
--egg noodles, cooked....1 cup
--gluten flour....1/4 cup
--millet, dry measure....1/3 cup
--macaroni or spaghetti,durum wheat,cooked
1 1/4 cup
--macaroni or spaghetti, high-protein, cooked
2/3 cup
--oatmeal,dry measure....2/3 cup
--rice, all varieties, dry measure....1/2 cup
--rye flour....1/2 cup
--triticale flour....1/2 cup
--wheat bran....3/4 cup
--wheat germ....1/4 cup
--whole wheat flour....1/2 cup
Nuts and seeds, without shells:
--almonds....2 oz.
--Brazil nuts....2 oz.
--cashews....1 1/2 oz.
--chestnuts....4 oz.
--filberts....2 oz.
--hickory nuts....2 oz.
--peanuts, roasted....1/4 cup**
--peanut butter....2 tbsp**
--pecans....3 oz.
--pignolias....2 tbsp
--pistachios....1 1/2 oz
--pumpkin seeds....1 oz.
--sesame seeds....1/4 cup
--sunflower seeds....3 tbsp.
--walnuts, black....1 oz.
--walnuts, English....2 oz.
Vegetables:
--artichoke, cleaned....7 oz.
--asparagus, cleaned....7 oz.
--Brussel sprouts, fresh or frozen....5 oz.
--broccoli, fresh or frozen....2 cups
--cauliflower, fresh or frozen....7 oz.
--collard greens, cooked....6 oz.
--corn, fresh or frozen....2 ears
--kale, cooked....6 oz.
--limas, baby, fresh or frozen....3 oz.
--mung bean sprouts....6 oz.
--mushrooms, cleaned....7 oz.
--mustard greens, cooked....7 oz.
--peas, green, fresh or frozen....4 oz.
--potatoes, whole....2 large
--soy bean sprouts....4 oz.
--spinach, cleaned, fresh or frozen....7 oz.
--turnip greens, cooked....7 oz.
--yams, whole....2
5. Fresh, Dark Green Vegetables--2 choices
These are rich in vitamins and minerals, particularly A and B complex, which is necessary to aid your body in making use
of the protein provided by other foods. These vegetables remind us of the idea of a complete diet: all the food items
are needed to assist the others in making their full contribution to nutritional well-being. This group also contains food
fiber to promote normal digestion and bowel movements.
Broccoli, cooked....1 cup
Brussels sprouts, cooked....1 cup
Spinach, cleaned, raw....2/3 cup
Greens:
--collards,turnip,beet,mustard,dandelion,kale--cooked
2/3 cup
Lettuce, raw (romaine is best)....1/2 cup
Endive, raw....1/2 cup
Watercress, raw....1/2 cup
Bok choy, raw....1 cup
Swiss chard, raw....1 cup
Sprouts, bean or alfalfa, raw....1/2 cup
Asparagus, cooked....1/2 cup
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6. Whole grains, Starchy Vegetables, and Fruits--5 choices
These foods are prime sources of the carbohydrates you need to fuel your body. If you have too few carbohydrates, your body
burns the protein you eat for energy, thus robbing you and your baby of the building blocks for tissue growth and repair.
Carbohydrates from whole grains and starchy fruits and vegetables affect you differently than simple sugars found in candy,
honey, jams, soft drinks, bakery goods, and refined sugar itself. These complex carbohydrates are also sources of B vitamins.
Bread, whole wheat or rye....1 slice
Bagel....1/2
English muffin....1/2
Dinner roll or bisquit....1
Frankfurter or hamburger bun....1/2
Corn tortilla, 6" diameter....1
Corn bread, 2"x 2"x 1"....1 piece
Corn or bran muffin....1
Pancake, 5" diameter....1
Waffle, 5" diameter....1
Crackers
--buttery snack type....5
--graham, full oblong....1
--matzo, 6"x 4"....1/2
--saltines....6
--rice cakes, puffed type....2
Cereals
--shredded wheat....1 bisquit
--bran flakes....1/2 cup
--granola....1/2 cup
--unsweetened, boxed....3/4 cup
--puffed....1 cup
--cooked (oatmeal, wheat, etc.)....1/2 cup
--wheat germ....1/4 cup
Grits, cooked....1/2 cup
Popcorn, popped....3 cups
Pasta, cooked....1/2 cup
Rice, cooked....1/2 cup
Flour (as an ingredient or as thickening agent in sauces)....2 1/2 tbsp.
Corn kernals....1/2 cup
Corn on the cob....1 ear
Lima beans, baby....1/2 cup
Parsnips....2/3 cup
Peas, green....1/2 cup
Potato, white....1 small
Potato, mashed....1/2 cup
Potato chips....15
Baked beans, canned....1/4 cup
Cooked legumes (beans,peas,lentils)....1/2 cup
Beets, cooked....1 cup
Carrots, cooked....1 cup
Carrots, raw....2
Cucumber....1 large
Onion, cooked....3/4 cup
Onion, raw....1 (2 1/2" diameter)
Pumpkin, cooked....1/2 cup
Sauerkraut, prepared....1 cup
Winter squash, cooked....1/3 cup
Summer squash, cooked....1 1/2 cup
Sweet potato....1/2
Tomato, cooked....1 1/4
Tomato, raw....1 1/2
Apple....1/2
Apple juice....1/3 cup
Applesauce....1/4 cup
Apricots, fresh....3
Apricot nectar....1/3 cup
Avocado....1 cup pieces
Banana....1/2
Blackberries....1/2 cup
Cantaloupe....1/2
Cherries....1/2 cup
Cranberry juice....1/2 cup
Cranberry sauce....2 tbsp
Dates....2
Figs, fresh or dried....2
Grapefruit....1/2
Grapefruit juice....1/2 cup
Grapes, purple....1 cup
Grapes, green or white....1/2 cup
Lemonade, from concentrate....1/3 cup
Orange....1/2
Orange juice....1/2 cup
Papaya....1/2 cup pieces
Peach....1
Pear....1/2
Persimmon....1/2
Pineapple...1/2
Pineapple juice....1/3 cup
Plum....2
Prunes, cooked....3
Prune juice....1/4 cup
Raisins....2 tbsp.
Raspberries....1/2 cup
Strawberries....1 cup
Tangerine....1
Cornstarch....1 tbsp.
Chocolate (baking)....1 oz.
Tapioca, dry....1 tbsp.
7. Vitamin C Foods--3 choices
Vitamin C is important for the body's manufacture of collagen, the substance that holds tissues together. Without adequate
C, your uterus is less strong and may not perform well in labor. Vitamin C is also crucial in the body's defence system against
infection and in improving iron absorption.
Cabbage, raw....1 cup
Cauliflower, cooked....1 cup
Cantaloupe....1/2 medium
Grapefruit, preferably pink....1/2
Grapefruit juice....2/3 cup
Lemon....1
Lime....1
Orange....1
Orange juice....1
Papaya....1/2 cup
Pepper, green or red, raw....1
Potatoes, cooked in their skins....2
Strawberries, fresh....1/2 cup
Tangerines....2
Tomato....1 large
Tomato juice....1 cup
Tomato puree....2/3 cup
8. Fats and Oils--5 choices
Each exchange provides 8 grams of fats. These are needed in your diet to help your body absorb the fat-soluble vitamins,A,D,E,
and K; fats and oils also contribute to a fine-textured skin. They are a concentrated source of calories: the food energy
you need at greatly increased levels during pregnancy. The extra fat exchanges make up for 20 grams of fats provided in the
Basic Plan by meats.
Butter....1 tbsp.
Mayonaise....1 tbsp.
Vegetable oil....1 tbsp.
Avocado....1/4
Coconut, grated....3 tbsp.
Chocolate (baking), bitter....1/2 oz.
Chocolate (baking), sweet....1 oz.
Cream, light....1/4 cup
Cream, heavy or whipping....2 tbsp
Cream cheese....2 tbsp.
Sour cream....1 1/2 tbsp.
French fries....10
Potato chips....10
Salad dressings....2 tbsp.
Olives....10
Almonds, whole....10
Brazil nuts, whole....5
Cashew nuts....10
Peanuts, chopped....2 tbsp,
Peanut butter....2 tbsp.
Pecans, chopped....2 tbsp.
Walnuts, chopped....2tbsp.
9. Vitamin A Foods--2 choices
Vitamin A protects you from infection. During pregnancy, when the pressure of the growing uterus on your bladder is constant,
extra vitamin A prevents bladder and kidney infection, or helps you shake it quickly if you get a mild one. While you are
breastfeeding, vitamin A helps keep you free of breast infection. Each exchange is approximately 7,000 I.U. You need an
extra exchange every day to make up for the liver you are not eating.
Apricots, fresh, whole....7
Apricots, dried, halves....1/2 cup
Cantaloupe, 5" diameter....1/2
Carrots, cooked....1/2 cup
Carrots, raw....1
Mango....1
Nectarines, whole....3
Papaya, fresh....1 1/2
Peaches, dried, halves....1 cup
Pumpkin, canned....1/2 cup
Persimmon, whole....3
Sweet potato or yam....1
Watermelon....3 slices
Winter squash, cooked....3/4 cup
10. Liver--omit on this plan
.....(See Groups 9 & 14)
11. Salt and Other Sodium Sources
--unlimited
Salt or season your food to taste. Cutting back on salt or other sources of sodium can cause a fall in the amount of blood
circulating through your placenta, thus reducing the supply of nutrients passing to your baby. Too little salt in the diet
leads to leg cramps as well, since all the muscles of your body require sodium for efficient action.
Table salt, iodized....as needed, to taste
Sea salt....as needed, to taste
Kelp powder....as needed, to taste
Soy sauce....as needed, to taste
Miso....as needed, to taste
12. Water--unlimited
Drink to satisfy thirst, but do not force fluids. Fruits, vegetables, and juices all contain a good proportion of water
plus additional nutrients. Forcing glasses and glasses of water may fill you up without giving you much nutrition--a
hazard in late pregnancy when you have to make every bite count, and you have less and less space to put the food in! Diet
beverages, coffee, teas, and imitation fruit drinks should be avoided for the same reason. If you are thirsty, drink a glass
of water or something nutritious (real juice, a soy milk beverage) or occasional mild herbal tea.
Avoid pregnancy teas & juices which include nettle, dandelion, alfalfa, bilberry, or celery (they have diuretic properties).
13. Snacks--unlimited
If you are still hungry after eating everything on the above lists first, you may eat more exchanges from Groups 1-12,
or as much as you desire of other fresh fruits and vegetables, nuts and seeds, dried fruits, or home-prepared baked goods
and desserts such as custard, pudding, fruit tarts, fruit whips, milkshakes, or novelty breads. See Eating for Two
(Cronin & Brewer), or What Every Pregnant Woman Should Know (Brewer & Brewer), or
Nourishing Your Unborn Child (Phyllis Williams), for recipes. Eat good foods to appetite.
14. Required Supplements--5 choices
These supplements are required on the vegetarian diet because the high fiber content and the lack of meat protein content
combine to interfere with iron availability. Eating soybeans and foods with vitamin C and calcium (see Groups 2 & 7) also
increases iron absorption. The tablespoon of oil provides extra vitamin E and essential linoleic acid.
Avoid supplements which contain nettle, dandelion, alfalfa, bilberry, or celery (they have diuretic properties).
Brewer's yeast (1.4 mg iron)
....1 tbsp.
Blackstrap molasses (3.2 mg iron)
....1 tbsp.
Wheat germ (0.5 mg iron)....1 tbsp.
Prune juice (10.5 mg iron)....1 cup
Sunflower,safflower,soy,wheat germ oil
....1 tbsp.
* 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).
**Some sources suggest that one possible source of peanut allergies in children may be an excess consumption of peanuts by
their mothers during their pregnancy. If you know of any documentation about this, please let me know.
Here's one source of peanut allergy information
Here's another source of information about peanuts and soft cheeses
See recipe for Fortified Soy Milk here
See Vegan Brewer Pregnancy Diet here
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