smart start

{Good nutrition to help you make the most of your prenatal diet}

Snack  
1   serving Pumpkin Gingerbread With Molasses Cream*

{Second- and third-trimester additions}
1/4  cup mixed dried apples and apricots at midmorning snack
1     teaspoon butter on roll at lunch
1/2  cup mandarin oranges at lunch

Daily nutritional analysis
First trimester: 2,295 calories, 21 percent fat (53 grams), 58 percent carbohydrate, 21 percent protein, 29 grams fiber, 21 milligrams iron, 2,100 milligrams calcium, 13 milligrams zinc, 3 milligrams vitamin B6, 6 micrograms vitamin B12, 712 micrograms folate.
    Second and third trimesters: 2,440 calories, 23 percent fat (63 grams), 58 percent carbohydrate, 19 percent protein, 31 grams fiber, 22 milligrams iron, 2,200 milligrams calcium, 14 milligrams zinc, 3 milligrams vitamin B6, 6 micrograms vitamin B12, 719 micrograms folate.

Day 3
Breakfast
Breakfast smoothie: Blend together 8 ounces skim milk, banana, 1 teaspoon sugar, 1 teaspoon vanilla extract
1        sesame-seed bagel (2 ounces) with 1 tablespoon peanut butter
Snack
10     animal crackers
4        ounces skim milk
Lunch
Tuna sandwich: 2 ounces tuna packed in water, 1 tablespoon reduced-fat mayonnaise, 1/4 cup chopped celery
2        slices oatmeal bread
1        medium apple
10      baby carrots with herb dip made with 1/2 cup plain nonfat yogurt and fresh or dried herbs
8        ounces skim milk
Snack
1        ounce cashews
8        ounces cranberry juice (vitamin C added)
Dinner
1        serving Gingery Flank Steak Stir-Fry With Crunchy Vegetables*
1 1/2 cups cooked rice
1/2    cup grapes
Snack
1/2    cup low-fat chocolate frozen yogurt topped with 1 tablespoon semisweet chocolate chips

{Second- and third-trimester additions}
4        ounces skim milk at midmorning snack
1/2    cup grapes at afternoon snack
2        teaspoons butter on rice at dinner
1/3    cup dried cranberries for after dinner


Daily nutritional analysis
First trimester: 2,350 calories, 25 percent fat (66 grams), 56 percent carbohydrate, 19 percent protein, 20 grams fiber, 17 milligrams iron, 1,516 milligrams calcium, 17 milligrams zinc, 3 milligrams vitamin B6, 8 micrograms vitamin B12, 643 micrograms folate.
    Second and third trimesters: 2,685 calories, 25 percent fat (75 grams), 57 percent carbohydrate, 18 percent protein, 23 grams fiber, 18 milligrams iron, 1,700 milligrams calcium, 18 milligrams zinc, 3 milligrams vitamin B6, 9 micrograms vitamin B12, 652 micrograms folate.