power hungry

Supercharge your pregnancy nutrition with our top 20 foods and five-day meal plan.

First trimester: 2,045 calories, 22 percent fat (50 grams), 59 percent carbohydrate, 19 percent protein, 31 grams fiber, 1,394 milligrams calcium, 531 micrograms folic acid, 21 milligrams iron.
    Second and third trimesters: 2,353 calories, 23 percent fat (60 grams), 59 percent carbohydrate, 18 percent protein, 35 grams fiber, 1,449 milligrams calcium, 569 micrograms folic acid, 23 milligrams iron.

Day 4

Breakfast
11/2 cups bran flakes cereal
1 cup skim milk
1/2 cup blueberries
1/2 banana, sliced
Snack
3 ounces baby carrots with 2/3 cup low-fat cottage cheese and black pepper
Lunch
Burrito made with 1 whole-wheat tortilla, 2/3 cup black beans, 1/2 cup brown rice, 1/8 avocado, 1 ounce Monterey Jack cheese, 1 tablespoon light sour cream and 1 tablespoon mild salsa
1 slice watermelon
Snack
2 tablespoons roasted peanuts mixed with 1 cup raisins
Iced mint tea
Dinner
Grilled Vegetable Kabobs With Couscous*
1 nectarine

Second- and Third-Trimester Additions:
1 chocolate chip ice cream cone
1 banana

Daily nutritional analysis
First trimester: 2,067 calories, 18 percent fat (41 grams), 64 percent carbohydrate, 18 percent protein, 62 grams fiber, 1,219 milligrams calcium, 673 micrograms folic acid, 29 milligrams iron.
    Second and third trimesters: 2,363 calories, 22 percent fat (58 grams), 62 percent carbohydrate, 16 percent protein, 64 grams fiber, 1,314 milligrams calcium, 684 micrograms folic acid, 29 milligrams iron.

Day 5
Breakfast
2 buckwheat pancakes topped with 1/2 cup diced mango
2 tablespoons pure maple syrup
8 ounces orange juice
Snack
Low-fat granola bar
8 ounces skim milk
Lunch
Spinach salad: Mix 1 1/2 cups spinach;
1 tangerine, sectioned; 3 slices red onion; and 1 sliced hard-boiled egg, drizzled with 2 tablespoons low-fat honey mustard dressing
1 whole-grain bagel with 1 ounce low-fat cream cheese
1 cup skim milk
Snack
2 plums
2 large pretzels
Dinner
Barbecue chicken sandwich made with 4 ounces boneless, skinless chicken breast, broiled; 2 tablespoons barbecue sauce; 1 multigrain bun; and 2 pieces romaine lettuce
6 steamed asparagus spears
1 ear of corn
1 teaspoon light butter
1 fruit popsicle

Second- and Third-Trimester Additions
1 buckwheat pancake
1/2 cup nonfat plain yogurt mixed with 2 teaspoons brown sugar and 1 cup seedless grapes

Daily nutritional analysis
First trimester: 1,977 calories, 20 percent fat (44 grams), 61 percent carbohydrate, 19 percent protein, 33 grams fiber, 1,666 milligrams calcium, 535 micrograms folic acid, 19 milligrams iron.