smart start

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

Day 4
Breakfast
2    whole-grain frozen waffles
2    tablespoons pure maple syrup
1    teaspoon butter
8    ounces skim milk
1    cup cubed cantaloupe
Snack
2    tablespoons raisins mixed with 2 tablespoons chopped walnuts
Lunch
1    serving Tuscan Butternut Squash and Cannellini Bean Soup With Swiss Chard*
2    ounces whole-wheat pita bread
1    ounce Havarti cheese
1    medium orange
8    ounces skim milk
Snack
2    tablespoons hummus
1    cup chopped raw red bell pepper
Dinner
1    serving Braised Raspberry-Cranberry Chicken Breasts*
1    cup cooked egg noodles
1    teaspoon butter
1    cup cooked carrots
8    ounces skim milk
Snack
1    serving Pumpkin Gingerbread With Molasses Cream*

{Second- and third-trimester additions}
1    granola bar at breakfast
2    tablespoons semisweet chocolate chips at midmorning snack
1    ounce Havarti cheese at lunch
2    teaspoons butter at dinner

Daily nutritional analysis
First trimester: 2,316 calories, 23 percent fat (58 grams), 57 percent carbohydrate, 20 percent protein, 38 grams fiber, 24 milligrams iron, 1,811 milligrams calcium, 13 milligrams zinc, 3 milligrams vitamin B6, 5 micrograms vitamin B12, 581 micrograms folate.
    Second and third trimesters: 2,758 calories, 29 percent  fat (89 grams), 53 percent carbohydrate, 18 percent protein, 38 grams fiber, 25 milligrams iron, 2,069 milligrams calcium, 15 milligrams zinc, 3 milligrams vitamin B6, 5 micrograms vitamin B12, 614 micrograms folate.

Day 5
Breakfast
1    cinnamon-raisin bagel (2 ounces) with 1 cup low-fat cottage cheese
1    medium pear
8    ounces cranberry apricot juice
Snack
8    ounces nonfat vanilla yogurt mixed with 1 cup high-fiber cereal
Lunch
Chef’s salad: 2 cups romaine lettuce, 1/2 cup chopped tomato, 1/4 cup grated carrots, 1/2 cup garbanzo beans, 1 hard-cooked egg, 1 tablespoon sunflower seeds, 2 ounces tofu (baked garlic herb Italian-style) topped with 1 tablespoon reduced-fat vinaigrette
1    medium whole-grain roll
1    teaspoon butter
Snack
1    medium banana spread with 1 tablespoon cashew butter
Dinner
1    serving Double Cheese Grits Smothered With Vegetables Ragout*
8    ounces skim milk
1    cup cubed mixed fruit
Snack
2    medium chocolate chip cookies
8    ounces skim milk

{Second- and third-trimester additions}
1    ounce turkey and 1 tablespoon vinaigrette on lunch salad
4    ounces skim milk at afternoon snack
1    chocolate chip cookie for after dinner