Weekly Food Planner
Perfect for Pregnancy, Baby, and Beyond
So many people want some guidance on what to feed their family. I get it! It’s hard to figure out how to translate all the macro and micro-nutrients into real food. We created this food list to make sure our families get the nutrients in their diet recommended by the AAP. It has our favorite foods, so it is not an exhaustive list of plant-based and animal-based foods in each nutrient category. When Dr. Maria plans her weekly meals, she includes one food from each row at least one time per week.
|Plant Based||Animal Based|
|Protein||soybeans, edamame, kidney, pinto, lima beans, tofu||any meat|
|Zinc||fortified cereal, chickpeas, cashews||cooked oysters, crab, beef|
|Iron||fortified cereals, white beans, lentils, spinach, tofu||liver, beef, cooked oysters|
|Choline||soybeans, kidney beans, shiitake mushrooms||liver, egg, beef, chicken|
|Folate||spinach, black eyed peas, fortified cereal, rice, asparagus, brussels sprouts||best sources of folate for children are plant based|
|Iodine||seaweed, prunes, lima beans||cod, plain yogurt, milk*|
|Vitamin A||sweet potato, spinach, carrots, cantaloupe, red peppers|
|Vitamin D||cod, salmon, milk*, yogurt, cheese|
|Vitamin B6||chickpeas, fortified cereals, bananas||tuna, salmon, chicken|
|Vitamin B12||fortified cereal||beef liver, cooked clams, trout, salmon|
|Long Chain Polyunsaturated Fatty Acids (fancy for omega-3 and omega-6)||chia seeds, walnuts, flax seeds, edamame||salmon, herring, sardines, mackerel|
* If the child is over 12 months.