Smart, simple nutrition
Eating right when youÂre pregnant doesnÂt have to be, well, laborious. Our five-day meal plan will keep you healthy and satisfied the easy way.
1 bowl Bountiful Beta-Carotene Carrot Soup*: Place 4 cups chopped leeks (white parts only), 2 cups chopped onions and 2 tablespoons olive oil in a large saucepan. Cover and cook on low to soften. Add 2 pounds carrots, peeled and sliced; 4 quarts chicken stock or canned chicken broth; 1 teaspoon salt; and 1/2 teaspoon white pepper. Bring to boil, reduce heat and simmer until carrots are tender, about 40 minutes. Cool slightly. Purée, return to saucepan, bring to simmer and serve. Serves 16.
Mixed salad*: 1 cup shredded romaine lettuce; 1 tomato, cut into chunks; 2 chopped green onions; 1 tablespoon lemon juice; 1 tablespoon olive oil; 1 tablespoon vinegar; 1/4 cup croutons; and ground pepper, to taste
2 slices French baguette
Seltzer with lime
Second- and Third-Trimester Additions
1 whole-wheat pancake*
1 ounce baked tortilla chips with 1/4 cup bean dip*
First trimester: 2,054 calories, 22 percent fat (51 grams), 65 percent carbohydrate, 13 percent protein, 1,815 milligrams calcium, 666 micrograms folic acid, 19 milligrams iron, 2.4 milligrams vitamin B6, 10.6 milligrams zinc, 29 grams fiber.
Second and third trimesters: 2,322 calories, 22 percent fat (57 grams), 65 percent carbohydrate, 13 percent protein, 2,006 milligrams calcium, 675 micrograms folic acid, 22 milligrams iron, 2.4 milligrams vitamin B6, 11 milligrams zinc, 34 grams fiber.
1 packet flavored oatmeal* topped with 2 tablespoons wheat germ, toasted*
8 ounces grapefruit juice
1 ounce whole-wheat pretzels
8 ounces lemonade
Grilled cheese sandwich*: 2 slices whole-wheat bread with 1 slice reduced-fat cheese and 2 teaspoons reduced-fat margarine
1/2 cup chopped cucumber and 1/2 cup chopped tomato, drizzled with 1 tablespoon olive oil
8 ounces nonfat milk*
1/2 cup seedless grapes
2 tablespoons chopped dates
4 wheat crackers
Pasta primavera*: Mix 1/2 cup 2 percent cottage cheese and 1 tablespoon lemon juice; set aside. Cook 2 ounces angel hair pasta. Meanwhile, heat 2 tablespoons olive oil in skillet. Add 1/8 cup chopped scallions, 1/4 cup chopped onions, 1 chopped garlic clove and 1/4 sliced bell pepper, and sauté until softened. Add 3 sliced mushrooms and 1 sliced small zucchini and stir 1 minute. Add 2 cooked sliced carrots and 1/2 cup broccoli florets and stir 5 minutes. Toss hot pasta with cottage cheese mixture and top with vegetables. Serves 2.
2 French baguette slices with 1 teaspoon reduced-fat margarine
1 cup Celestial Seasonings Red Zinger tea