In "Detox Your Diet" (June/July 2006), we gave you tips from The Whole Pregnancy Handbook (Gotham Books, 2005) by Joel M. Evans, M.D., OB-GYN, and Robin Aronson on how to clean-up your prenatal diet. We included a 3-day meal plan by Robin Miller, M.S., host of the Food Network show "Quick-Fix Meals With Robin Miller." Here is the meal plan in its entirety, including two additional days of delicious, healthful meal and snack suggestions. A list of substances to avoid during pregnancy follows.
Oatmeal with Apricots, Cinnamon and Flax: Combine in a bowl: 1/2 cup oats, 1 cup low-fat (1%) milk, 1/4 cup diced dried apricots, 1 tablespoon flaxseeds or flaxseed meal and 1/4 teaspoon ground cinnamon. Microwave on high for 2 to 3 minutes, until liquid is absorbed (you can also simmer in a saucepan for 5 minutes, stirring occasionally).
1 cup cubed papaya
Roasted Red Pepper and Mozzarella Sandwich: Brush 2 teaspoons Dijon mustard on 1 slice of whole-grain bread; top with 3 ounces sliced part-skim mozzarella cheese, 1/2 cup sliced roasted red peppers, and 1/4 cup fresh watercress leaves; top with second slice of bread.
Nutty Asian Slaw: Combine in a bowl: 1/2 cup each shredded red and green cabbage, 2 tablespoons chopped fresh cilantro, 1 1/2 tablespoons rice wine vinegar, 2 teaspoons walnut oil, and 1 teaspoon sesame oil; toss to combine; lightly season with salt and black pepper if desired; top with 2 tablespoons chopped walnuts before serving.
1 nectarine or peach
Garlic-Roasted Salmon: Place 2 teaspoons canola oil in the bottom of a shallow baking dish; season one 5-ounce salmon fillet with salt and black pepper and place on top of oil in pan; top salmon with 3 minced garlic cloves and 2 tablespoons minced shallots; roast 12 to 15 minutes at 400o, until fork-tender.
Smoky Brown Rice with Cumin and Turmeric: In a small saucepan, bring 1/2 cup reduced-sodium chicken or vegetable broth (or water) to a boil; add 1/4 cup instant brown rice, 1/2 teaspoon ground cumin and 1/4 teaspoon turmeric; reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed and rice is tender; lightly season with salt and black pepper if desired.
Sauteed Zucchini and Tomato: Heat 2 teaspoons canola oil in a large skillet; add 1 cup each diced zucchini and beefsteak tomato; saute 5 to 7 minutes, until vegetables are tender; remove from heat and stir in 1 tablespoon chopped fresh parsley; lightly season with salt and black pepper if desired.
1 cup raspberry sherbet
Nutritional information: 1,978 calories, 38% fat (85 g), 44% carbohydrates (223 g), 18% protein (93 g), 24 g fiber, 1,320 mg calcium, 12 mg iron.