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1 1/2 cups whole-grain cereal (such as Total)
1 cup low-fat (1%) milk
1 sliced banana
1/2 cup blueberries
Chicken Caesar Salad: Top 2 cups chopped Romaine lettuce with 1 cup cubed, skinless free-range chicken breast (about 4 ounces), 5 cherry tomatoes, 2 tablespoons shredded parmesan cheese, and 3 tablespoons low-fat Caesar dressing (Note: bottled Caesar dressing is not usually made with raw eggs, which should be avoided during pregnancy)
1 whole-wheat pita dipped in 1/4 cup prepared hummus
1 cup reduced-sodium tomato soup
1 red apple
Teriyaki Tofu Kebabs: Thread 8 ounces firm tofu cubes onto skewers, alternating tofu with 6 small button mushrooms and 1/2 cup each cubed green and red bell pepper. Brush with 1 tablespoon reduced-sodium teriyaki sauce; grill or broil 5 to 7 minutes, until golden brown, turning frequently.
1 cup cooked whole-wheat couscous, lightly seasoned with salt and black pepper if desired.
Sesame Bok Choy with Pine Nuts: Heat 2 teaspoons sesame oil in a large skillet; add 2 tablespoons pine nuts and cook 1 minute, until golden brown; add 2 cups chopped bok choy and saute 3 to 5 minutes, until tender; lightly season with salt and black pepper if desired.
1 cup chocolate sorbet
Nutritional information: 2,054 calories, 23% fat (57 g), 57% carbohydrates (309 g), 20% protein (109 g), 47 g fiber, 3,548 mg calcium, 65 mg iron.
2 slices whole-grain toast with 2 tablespoons natural peanut butter
8-ounce container low-fat fruit yogurt
1/2 red or pink grapefruit
Whole-grain Pasta-Vegetable Salad: Combine in a bowl: 1 1/2 cups cooked whole-wheat pasta (such as penne, rotelle or fusilli), 1/3 cup each diced carrots, yellow squash and red bell pepper, 2 ounces cubed reduced-fat cheddar cheese, 2 tablespoons chopped scallions, 1 tablespoon chopped fresh basil, 1 tablespoon olive or canola oil, and 1 tablespoon balsamic vinegar; lightly season with salt and black pepper if desired.
1/2 pomegranate or 1 cup red raspberries
1 cup calcium- and vitamin-D fortified vanilla or chocolate soy milk
Pan-Seared Cajun Halibut: Heat 2 teaspoons olive or canola oil in a large skillet over medium heat; coat one 5-ounce halibut fillet with 1 teaspoon Cajun or Creole seasoning and add to hot pan; cook 2 to 3 minutes per side, until golden brown and fork-tender.
Oven-Roasted Red Potatoes: Coat a baking sheet with cooking spray; quarter 3 small red potatoes and toss them with 2 teaspoons walnut oil and salt and black pepper to taste; transfer potatoes to baking sheet and roast for 20 minutes at 400o, until tender and golden.
1 cup steamed spinach
Nutritional information: 2,008 calories, 29% fat (67 g), 51% carbohydrates (263 g), 20% protein (102 g), 29 g fiber, 1,495 mg calcium, 17 mg iron.