eating for the future
Your diet during pregnancy sets the stage for your childÂs lifelong health.
Calcium (pick 1) 1 cup vanilla soy milk, fortified with calcium and vitamin D 1 cup low-fat (2%) milk 6 ounces low-fat yogurt 1 ounce cheddar cheese Hot cocoa (made with 1/2 cup low-fat [2%] milk, 1/2 cup water and 1 packet sugar-free cocoa mix)
Fruits (pick 1) 1 large navel orange 1/2 cup stewed prunes 1 1/4 cup blueberries 2 cups cantaloupe or honeydew melon, cubed 2 1/2 cups strawberries 1 banana (dust with cinnamon powder if desired)
Entree (pick 1) Turkey sandwich: 2 ounces turkey meat, 2 slices whole-wheat bread, 2 tablespoons cranberry sauce, 1 lettuce leaf, 2 teaspoons mayonnaise. Grilled vegetable sandwich: 2 slices eggplant and 1/3 red pepper, cut into slices, brushed with 1 teaspoon olive oil and grilled in a skillet. Place on 2 slices of French bread with 1 slice low-fat mozzarella cheese. Drizzle with 1/2 teaspoon balsamic vinegar. 1 cup split-pea soup with 1 small piece of cornbread Grilled-chicken Caesar salad: 2 cups romaine lettuce topped with 1 medium tomato, chopped; 3 ounces grilled chicken breast; and 5 teaspoons Caesar salad dressing. 1 whole-wheat pita bread, torn into pieces and dipped in 1/2 cup hummus Beef and bean burrito: 1 10-inch flour tortilla filled with 2 ounces extra-lean cooked beef; 1/4 cup refried beans; 1 medium tomato, chopped; 3 tablespoons corn kernels; and 2 tablespoons salsa.
Calcium (pick 1) 1 cup vanilla soy milk, fortified with calcium and vitamin D 1 cup low-fat (2%) milk 6 ounces low-fat fruit-flavored yogurt 1 ounce Monterey Jack cheese 2/3 cup low-fat (2%) milk, warmed, flavored with vanilla and nutmeg
Fruits & vegetables (pick 1) 2 1/2 cups papaya Carrot-raisin salad: 1/2 cup grated carrots, 2 teaspoons raisins, 1 teaspoon lemon juice, 1 teaspoon sugar, 2 teaspoons mayonnaise. Spinach-pear salad: 1 cup fresh spinach leaves; 1/2 pear, sliced; 4 cucumber slices; 1 tablespoon bean sprouts; and 2 teaspoons French dressing. Vegetable platter: 1 cup broccoli florets, 10 baby carrots, 1/4 cup sliced jicama and 3 mushrooms. Serve with 4 teaspoons sour-cream-and-onion dip. Fruit salad: 1 kiwi, peeled and sliced; 1/2 small can mandarin oranges, drained; 1/2 banana, sliced; 10 fresh raspberries; and 1/2 teaspoon candied ginger, crumbled. Three-bean salad: 1/4 cup cooked kidney beans, 1/4 cup cooked green beans, 1/4 cup cooked garbanzo beans and 3 tablespoons thinly sliced red onion, tossed with 2 tablespoons balsamic vinegar, 2 teaspoons olive oil, and 1/2 teaspoon fresh dill.