5 Star Meals

Delicious, nutritious dinner recipes made with only five ingredients, plus an eat-well guide to pregnancy

DAY 5

Breakfast
1 cup cooked instant oatmeal topped with 1/4 cup raisins or dried cranberries
8 ounces low-fat yogurt

Snack
6 soda crackers topped with 1 tablespoon soy nut butter

Lunch
Roast beef pita sandwich: 1 small whole-wheat pita, 2 ounces sliced lean roast beef, 1 ounce Swiss or cheddar cheese, 1 teaspoon honey mustard and 3 romaine lettuce leaves.
10 cherry tomatoes
1 medium peach
8 ounces reduced-fat milk

Snack
1 cup fresh, whole strawberries
2 tablespoons chocolate syrup for dipping

Dinner
1 Lemon-Basil Turkey Burger* patty
Tomato slices
1 whole-wheat burger bun
Ketchup, mustard and relish
Spinach and strawberry salad: 2 cups fresh baby spinach leaves, washed, rinsed and dried, and 3/4 cup sliced strawberries tossed with 1 tablespoon olive oil and 2 tablespoons balsamic vinegar; add salt and pepper to taste.
8 ounces reduced-fat milk

Snack
1/4 cup chopped walnuts mixed with 1/4 cup chopped, dried dates and 1 cup crunchy, whole-grain cereal (such as Wheat Chex)

Nutritional information: 2,369 calories, 32% fat (87 g), 50% carbohydrate, 18% protein, 39 g fiber, 26 mg iron, 1,593 mg calcium, 690 mcg folate.

Recipes

Sweet Potato, Kielbasa and Kale Soup
Spicy Scallops and White Beans
Pork Tenderloins in Orange Sauce
Penne With Chicken and Broccoli
Lemon-Basil Turkey Burgers


Top 5 Pregnancy Nutrients

Here’s a list of the top five pregnancy nutrients you need daily and where to get them. For a complete list of nutrients, go to www.fitpregnancy.com.

Nutrient	Daily Dose	Where to get it
Protein	60 grams	Meat, poultry, seafood, dairy foods, beans and legumes, nuts
Calcium	1,000 milligrams	Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals
Iron	27 milligrams	Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains
Vitamin C	85 milligrams	Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts
Folate (folic acid is the synthetic form, available in supplements)	600 micrograms	Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus

— Kim Galeaz, R.D.


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Eat Right Now- Follow these basic nutritional guidelines to ensure that you and your baby get what you both need.

Smart Snacks In the second and third trimesters, you’ll need extra calories — approximately 300 a day. One of these healthy snacks will give you the extra calories you need each day.