5 Star Meals | Fit Pregnancy

5 Star Meals

Delicious, nutritious dinner recipes made with only five ingredients, plus an eat-well guide to pregnancy


DAY 5

Breakfast

1 cup cooked instant oatmeal topped with 1/4 cup raisins or dried cranberries

8 ounces low-fat yogurt


Snack

6 soda crackers topped with 1 tablespoon soy nut butter


Lunch

Roast beef pita sandwich: 1 small whole-wheat pita, 2 ounces sliced lean roast beef, 1 ounce Swiss or cheddar cheese, 1 teaspoon honey mustard and 3 romaine lettuce leaves.

10 cherry tomatoes

1 medium peach

8 ounces reduced-fat milk

Snack

1 cup fresh, whole strawberries

2 tablespoons chocolate syrup for dipping


Dinner

1 Lemon-Basil Turkey Burger* patty

Tomato slices

1 whole-wheat burger bun

Ketchup, mustard and relish

Spinach and strawberry salad: 2 cups fresh baby spinach leaves, washed, rinsed and dried, and 3/4 cup sliced strawberries tossed with 1 tablespoon olive oil and 2 tablespoons balsamic vinegar; add salt and pepper to taste.

8 ounces reduced-fat milk


Snack

1/4 cup chopped walnuts mixed with 1/4 cup chopped, dried dates and 1 cup crunchy, whole-grain cereal (such as Wheat Chex)



Nutritional information: 2,369 calories, 32% fat (87 g), 50% carbohydrate, 18% protein, 39 g fiber, 26 mg iron, 1,593 mg calcium, 690 mcg folate.



Recipes


Sweet Potato, Kielbasa and Kale Soup
Spicy Scallops and White Beans
Pork Tenderloins in Orange Sauce
Penne With Chicken and Broccoli
Lemon-Basil Turkey Burgers

Top 5 Pregnancy Nutrients



Here’s a list of the top five pregnancy nutrients you need daily and where to get them. For a complete list of nutrients, go to www.fitpregnancy.com.


Nutrient  Daily Dose Where to get it
Protein 60 grams Meat, poultry, seafood, dairy foods, beans and legumes, nuts
Calcium 1,000 milligrams Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals
Iron 27 milligrams Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains
  Vitamin C 85 milligrams Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts
Folate

(folic acid is the

synthetic form, available in supplements)
600 micrograms Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus

— Kim Galeaz, R.D.

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Eat Right Now- Follow these basic nutritional guidelines to ensure that you and your baby get what you both need.

Smart Snacks In the second and third trimesters, you’ll need extra calories — approximately 300 a day. One of these healthy snacks will give you the extra calories you need each day.

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