What Counts as One Serving? ONE MINUTE SNACK A QUICK GUIDE OF RECIPES,
RECIPES SNACKS & NUTRITION FOR
The following amounts of food equal one
serving from their particular group: Little Jack Horner’s Dip THE ENTIRE FAMILY
Combine 1 cup plain yogurt with 1 cup salsa. Chill
and serve with cut veggies. Serves 2.
Milk, Yogurt and Cheese Group Per serving: Calories 109, Protein 6g, Carbohydrates 13g, Dietary
1 cup of milk or yogurt Fiber 2g, Cholesterol 15mg, Fat 4g, Sodium 824mg.
1 1/2 ounces natural Georgie Porgie’s Graperfection
cheese Freeze 4 oz. each red and green grapes. Serve
2 ounces processed cheese cold. (cut grapes in small pcs. for
children under 3) Serves 2.
Per serving: Calories 78, Protein 0.82g,
Protein Group (Meat, Carbohydrates 20g, Dietary Fiber 1g,
Cholesterol 0mg, Fat 0.18g, Saturated Fat 0.06g, Sodium 2mg.
Poultry, Fish, Dry Beans, Eggs
& Nuts) Little Boy Blue’s Waffle-wich Delaware County partners promoting
2-3 ounces of cooked lean Toast multigrain waffles. Layer
with reduced fat peanut butter,
healthy weight in childbearing
meat, poultry or fish
1 cup of cooked dry beans jelly and banana slice. Top with women and their infants
1 egg or 2 tablespoons of another waffle. Cut into four pieces.
Per serving: Calories 229, Protein 5g, Carbohydrates 40g, Dietary CORNELL COOPERATIVE EXTENSION
peanut butter = 1/2 serving Fiber 4g, Cholesterol 0mg, Fat 6g, Saturated Fat 1g, Sodium 301mg. Food & Nutrition Education In
Queen of Hearts’ Desire Communities
Spread 2 tbsp. of pasta sauce on a bagel half. Sprin- RURAL HEALTHCARE ALLIANCE
Vegetable Group kle with shredded mozzarella cheese. Bake in 607-865-6531
1 cup raw leafy vegetables toaster oven or broil in the oven until cheese is www.cce.cornell.edu/delaware
1/2 cup other raw or cooked brown. Serves 1.
vegetables Per serving: Calories 210, Protein 8g, Carbohydrates 32g, Dietary DELAWARE OPPORTUNITIES
3/4 cup vegetable juice Fiber 2g, Cholesterol 9mg, Fat 4g, Saturated Fat 2g, Sodium 487mg.
Tom The Piper’s Son’s Freeze Day Care 607-746-1620
Take two graham cracker squares
and spread peanut butter on both
Fruit Group halves. Place 3-4 slices of banana MOTHERS & BABIES PERINATAL
on top of the peanut butter of one
1 medium apple, banana,
half and cover with the other half (peanut butter
side in). Wrap in plastic wrap and freeze. Serve fro-
1/2 cup of chopped, zen. Serves 1. www.mothersandbabies.org
cooked or canned fruit Per serving: Calories 255, Protein 6g, Carbohydrates 44g, Dietary
Fiber 4g, Cholesterol 0mg, Fat 4g, Saturated Fat 1g, Sodium 210mg. PLANNED PARENTHOOD OF
Source: Reprinted with permission of the Massachusetts WIC SOUTH CENTRAL NY
Nutrition Program. 607-563-4364
Cornell Cooperative Extension Delaware County
Provides equal program and employment opportunities.
What does it mean to Eating a Healthy Amount Your hit parade of breakfast,
During Pregnancy lunch & snack ideas
“Eat for Two?”
The number of additional calories you Kids will flip for these pancakes!
While you are pregnant, you are feeding need during pregnancy depends on your Combine 2 eggs, 2 tablespoons vegetable
both yourself and your growing baby. stage of pregnancy. During the first oil and 3/4 cup orange juice in a small
trimester, there is no increase in your bowl. In a larger bowl, mix together 1 cup
Your baby depends on you to choose food
calorie needs. During the second and flour, 1 cup rolled oats, 1 1/2 tsp. baking
for both of you. That is what it means third trimesters, an extra 300 calories powder and 1/2 tsp. salt. Stir egg mixture
to “Eat for Two.” Eating for two does will cover the increased energy needs of into dry ingredients. Heat large frying pan
most women. 300 calories is not much!! lightly coated with oil or cooking spray and
NOT mean that you should double the
Choose foods with lots of nutrients to let the magic begin.
amount of food you eat during pregnancy. Makes 9 medium pancakes. Serves 4..
get those extra calories.
Rather, you should eat healthy foods for Per serving: Calories 292, Protein 8g, Carbohydrates 42g,
both you and your baby. Food combinations that contain Dietary Fiber 2g, Cholesterol 78mg, Fat 10g, Saturated
Fat 1g, Sodium 467mg.
Eating well can help you: around 300 calories each:
Can’t Stop Lovin’ You Danish
o Stay healthy
U One slice of bread with 1 1/2 tbsp. Combine 1/2 cup part-skim ricotta with
o Have a normal weight gain 1 tbsp. sugar. Spread on 2 slices of
peanut butter & an 8 oz. glass
o Avoid common problems such as cinnamon-raisin bread. Heat in toaster
of skim milk oven until warmed through. Serves 2..
nausea and constipation
o Prepare for labor and delivery
U One serving of lasagna without meat Per serving: Calories 177, Protein 10g, Carbohydrates 20g,
Dietary Fiber 1g, Cholesterol 19mg, Fat 6g, Saturated Fat 3g,,
U 1 small regular fast food hamburger Sodium 182mg.
Eating well can help your baby:
o Grow and develop U 1 oz. pretzels, 1 oz. cheddar Eggs! A perfect 3 minute recipe for
cheese, and an apple breakfast, meals or
o Be born healthy snacks
o Be born on time U 8 oz. cup of fruit flavored yogurt
and 1/2 banana Crack 2 hard-cooked eggs
o Be a good size and smash them with a
U 1 low-fat fast food milkshake fork. Add 1 tsp. Dijon
Think Your Drink U A granola bar, 1/3 cup raisins, and mustard and/or mayonnaise. Sprinkle with
a medium size carrot salt and pepper. Spread on crackers or
Drinking plenty of fluids is bread. Serves 2.
important for staying U A bagel and 1 oz. cream cheese Per serving: Calories 69, Protein 5g, Carbohydrates 0.69g,
healthy during pregnancy. U 6 snack crackers, 1 oz. cheddar
Dietary Fiber 0.01g, Cholesterol 186mg, Fat 4g, Sodium 152mg.
DO NOT drink alcohol cheese and an 8 oz. glass of Little Green Apples Wrap
when pregnant and limit orange juice Cut apple in 4 pieces. Scoop out core. Add
your intake of caffeinated U 1 cookie with nuts peanut butter to the center and wrap in
drinks (coffee, soda and some (2 1/2 inches in diameter) plastic wrap for an on-the-go breakfast.
teas) to 2 or 3 servings per Hint: Apple doesn’t brown! Serves 1..
U 1 cup of frozen yogurt
day. Instead, drink plenty of Per serving: Calories 165, Protein 4g, Carbohydrates 22g,
Hint: To stay healthy and reduce Dietary Fiber 4g, Cholesterol 0mg, Fat 8g, Sodium 74mg.
water, 100% fruit juice and/or calories choose low fat or no fat Source: Reprinted with permission of the Massachusetts
milk with 1% or less fat. milk, cheese and yogurt. WIC Nutrition Program.