The Right Stuff

Eating the healthiest food possible during pregnancy can give you and your baby the nutrients you both need to thrive. To help you know just what and how much to eat, chef Catherine Jones and nutritionist Rose Ann Hudson, R.D., L.D., have devised an easy meal plan that includes delicious recipes from their book, Eating for Pregnancy: An Essential Guide to Nutrition With Recipes for the Whole Family (Marlowe & Co., 2003). Bon appétit!

tuesday

Breakfast
1 medium plain bagel, toasted 2 tablespoons peanut butter 1 banana 1 cup reduced-fat (2%) milk
 
Lunch
1 1/2 cups leftover Sesame Noodles With Spinach* 8 baby carrots 1 cup reduced-fat (2%) milk 1 granola bar 1 orange

Dinner
4 ounces beef steak (such as T-bone), broiled or grilled and well done 1 medium sweet potato, baked (about 3/4 cup) 1 teaspoon butter 1/2 cup cooked broccoli florets 1 cup reduced-fat (2%) milk
Nutritional information per day: 1,979 calories, 34% fat (75 g), 49% carbohydrate (242 g), 17% protein (87 g), 24 g fiber, 14 mg iron, 1,161 mg calcium, 475 mcg folate.

wednesday

Breakfast
Smoothie: Blend together 1 cup low-fat vanilla yogurt, 1/2 banana, 1/2 cup fresh or frozen berries, 1 teaspoon sugar, 1–2 ice cubes. 1 medium oat-bran muffin

Lunch
1 1/2 cups Red Lentil Soup* 1 whole-wheat roll 2 ounces cheddar cheese 1 cup reduced-fat (2%) milk

Dinner
1 1/2 cups store-bought or frozen lasagna with meat 2 cups packaged Caesar salad kit with 2 tablespoons reduced-fat dressing 1 cup reduced-fat (2%) milk 1/2 cup frozen yogurt
Nutritional information per day: 2,042 calories, 31% fat (70 g), 47% carbohydrate (246 g), 22% protein (113 g), 22 g fiber, 13 mg iron, 2,443 mg calcium, 451 mcg folate.


thursday

Breakfast
  2 scrambled eggs 2 slices whole-wheat bread 2 teaspoons jam 1/2 grapefruit 1 cup reduced-fat (2%) milk

Lunch
1 Veggie Cheese Wrap* 1 banana 1 cup reduced-fat (2%) milk

Dinner
  4-ounce turkey burger on a bun with 2 tomato slices, 1 lettuce leaf, ketchup, mustard and relish 1 cup tabbouleh salad 1 cup reduced-fat (2%) milk 1¼2 cup frozen yogurt 2 tablespoons granola topping
Nutritional information per day: 2,007 calories, 38% fat (87 g), 43% carbohydrate (217 g), 19% protein (96 g), 30 g fiber, 10 mg iron, 1,765 mg calcium, 314 mcg folate.

friday

Breakfast
2 packets instant oatmeal with raisins and spices 1 cup reduced-fat (2%) milk 1 banana

Lunch
“Salad Bar” Salad: Toss together 2 cups romaine lettuce, 1 hard-boiled egg, 1/2 cup low-fat cottage cheese, 1/4 cup diced red bell peppers, 1/2 cup garbanzo beans, 3 tablespoons light Italian dressing. 1 whole-wheat pita 2 tangerines 1 cup reduced-fat (2%) milk

Dinner
2 slices cheese pizza 1/2 cup cooked spinach 1 cup reduced-fat (2%) milk 1 cup Winter Fruit Salad*

Nutritional information per day: 2,152 calories, 21% fat (51 g), 61% carbohydrate (339 g), 18% protein (100 g), 37 g fiber, 26 mg iron, 2,090 mg calcium, 867 mcg folate.