The suggested menus, which appear on the following pages, are designed to help you plan meals that will give you energy and will have all the nutrients necessary for you and your baby. Since the number of servings from the four food groups are not the same for adolescents (14-18 yrs old) and adults, you will need to make changes to the menus depending on your age.
These menus suggest meals and snacks that are easy to prepare and not too expensive. They suggest foods that are rich in iron, calcium, and folic acid.
The menus may seem to propose more food than you could possibly eat in one day. Remember that the serving sizes are small and that your goal should be to eat a variety of foods from the four food groups. This means that you should eat smaller servings of many kinds of foods rather than large servings of just a few kinds of foods.
The quantities in the first two menus are metric. Consult the following chart to convert the metric quantities to imperial quantities.