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 appÃ©tit!
Smart Snacks Eating two snacks of about 150 calories each is an easy way to get the extra 300 calories you need daily in your second and third trimesters. Try these healthful suggestions from Eating for Pregnancy: An Essential Guide to Nutrition With Recipes for the Whole Family (Marlowe & Co., 2003).
1 hard-boiled egg with 1 slice whole-wheat bread: 147 calories
1/2 cup low-fat yogurt with 2 tablespoons granola: 150 calories
1 cup fresh vegetables with 1/4 cup sour-cream-based spinach dip: 150 calories
1/3 cup black bean dip with 5 whole-wheat crackers: 154 calories
2 celery stalks with 1 1/2 tablespoons peanut butter: 155 calories 1/4 cup
hummus with 3 whole-wheat crackers: 158 calories
1 ounce cheddar cheese with 3 whole-wheat crackers: 167 calories
3/4 cup fortified cereal with 1/2 cup reduced-fat (2%) milk: 171 calories
Half of a peanut butter sandwich: 172 calories
1/2 cup low-fat cottage cheese with 2 rye crisp- bread crackers: 173 calories recipes
Sesame Noodles With Spinach
Prep time: 15 minutes
Cook time: 15 minutes
8 ounces linguini noodles
2 tablespoons toasted sesame oil
tablespoons soy sauce
1 tablespoon seasoned rice vinegar
1/2 cup red bell pepper, thinly sliced
1 1/2 cups baby spinach leaves, stems removed, tightly packed
1 very small garlic clove, crushed
Cook the noodles according to the package directions. Drain and rinse quickly under cold water. Drain again, then place in a large bowl. Add the sesame oil, soy sauce and rice vinegar to the noodles and toss to coat. Add the remaining ingredients and toss gently until well combined.
Nutritional information per serving (1 cup): 253 calories, 26% fat (7 g), 61% carbohydrate (39 g), 13% protein (8 g), 3 g fiber, 3 mg iron, 28 mg calcium, 120 mcg folate.
Red Lentil Soup
Prep time: 15 minutes
Cook time: 35 minutes
2 tablespoons unsalted butter
1 medium onion, chopped
2 garlic cloves, crushed
3 carrots, peeled and sliced
1 1/2 cups red lentils, rinsed (available at health-food stores)
7 cups fat-free, low-sodium chicken or vegetable stock, or water
1 teaspoon dried mint Dash paprika
Salt and freshly ground pepper
Melt the butter in a 6-quart saucepan over medium-high heat. Add the onion and sauté for 3 minutes. Add the garlic, carrots, lentils and stock and bring to a boil. Reduce heat and simmer, uncovered, for 30 minutes, or until the carrots and lentils are soft. During the last 20 minutes of cooking, add the mint, paprika, and salt and pepper to taste. Thin soup with additional stock or water, if desired.