Birth & Women's Health Center
2595 N. Wyatt Dr.
Tucson, AZ 85712
Phone: 520-795-9912
Fax: 520-795-9934

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Nutrition

Recommended daily servings and weekly calculator of foods eaten. Remember to drink enough water each day - at least 8-10 glasses.

Print this guide and track your daily intake.

Milk and Milk Products 3-4 Servings Daily   (e.g. 2 C skim milk or non-fat soy milk, 1oz slice (low fat) cheese, 1 low fat yogurt = 4 servings) 1 cup milk ½ oz. cheese ½ cup ice-cream 1 cup yogurt 1 1/2 cup cottage cheese	Mon  Tues  Wed  Thurs  Fri  Sat  Sun 
Protein Foods 2-3 servings (e.g. tuna sandwich, 1 chicken breast = 2 servings) 2 eggs 2 oz cooked meat, fish, or chicken   ½ cup tuna 1 cup cooked beans ¼ cup peanut butter ½ c. nuts or seeds	Mon  Tues  Wed  Thurs  Fri  Sat  Sun 
Breads and Cereal 5-12 servings (e.g. ½ English muffin, ¾ cup cereal, sandwich, 1 cup pasta = 6 servings                                                                                       1 slice bread ½ cup cooked hot cereal ¾ cup cold cereal ½ cup rice, noodles, pasta 1 sm. pancake, or waffle	Mon  Tues  Wed  Thurs  Fri  Sat  Sun 
Fruits and Vegetable 5 servings  (e.g. ½ cup orange  juice, 1 cup salad, 1 medium apple, ¾ cup cooked broccoli, ¾ cup carrots = 5 servings) Dark Green Vegetables (1 cup raw, ¾ cup cooked) mustard, collard, beet, kale, spinach Vitamin C Fruits And Vegetables (1 CUP raw or cooked) ½ cup orange or grapefruit juice                 1 cup tomato or vegetable juice ½ cup strawberries, cantaloupe or melon    Other Fruits & Vegetables               (1 cup raw, ¾ cup cooked) Celery, cauliflower, corn, lettuce, peas, zucchini, yellow squash, yams	Mon  Tues  Wed  Thurs  Fri  Sat  Sun