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2 scrambled eggs (scrambled in 2 teaspoons canola oil) with 1 ounce reduced-fat Swiss cheese
1 whole-grain English muffin with 2 teaspoons all-fruit preserves
6 ounces calcium-fortified orange juice
Chef Salad: Top 1 1/2 cups of mixed lettuce greens with 1/2 cup baby spinach leaves, 3 ounces cubed, skinless turkey breast, 2 ounces cubed reduced-fat cheddar cheese, 1/2 cup each diced tomatoes and cucumber, 5 baby carrots and 5 pitted Greek (Kalamata) olives, top with 2 tablespoons low-fat ranch dressing.
1/2 cup blanched almonds with 1/4 cup dried cranberries or raisins
Black Bean Enchilada: In a medium bowl, combine 3/4 cup canned black beans (that have been rinsed and drained), 1/2 cup cooked brown rice, 1/4 cup low-fat sour cream, 1 teaspoon chili powder, 1/2 teaspoon ground cumin and 1/4 teaspoon hot sauce. Mix well and spoon mixture onto the center of a whole-wheat flour tortilla; roll up tortilla and place in a baking pan that has been coated with cooking spray; top with 1 ounce shredded reduced-fat Monterey Jack cheese; bake 20 minutes at 350o, until cheese is golden and bubbly.
1 cup steamed green beans tossed with 2 tablespoons chopped pimento
Nutritional information: 1,915 calories, 35% fat (78 g), 42% carbohydrates (210 g), 23% protein (114 g), 39 g fiber, 1,625 mg calcium, 15 mg iron.
2 whole-grain waffles with 2 tablespoons maple syrup
1 cup cubed cantaloupe melon
8 ounces low-fat (1%) milk or calcium- and vitamin D-fortified soy milk
Turkey BLT Rollup: Coat one whole-wheat tortilla with 2 teaspoons light mayonnaise; top with 4 slices cooked turkey bacon, 1 Romaine lettuce leaf and 1/2 sliced beefsteak tomato, making an even line down the center; roll up tortilla.
1 cup reduced-sodium split pea soup
2/3 cup low-fat (1%) cottage cheese with 1/2 teaspoon ground cinnamon
Walnut-Crusted Chicken: Coat one 4-ounce skinless, boneless chicken breast half with 1 tablespoon honey mustard; place chicken on a baking sheet coated with cooking spray; sprinkle 2 tablespoons chopped walnuts over chicken; roast for 20 minutes at 400o, until cooked through.
Broccoli-Cauliflower Medley: Heat 2 teaspoons olive or canola oil in a large skillet over medium heat; add 2 minced garlic cloves and cook 1 minute; add 1 cup each broccoli and cauliflower florets and 1 tablespoon water. Cover and steam 3 to 5 minutes, until vegetables are crisp-tender, stirring frequently; remove from heat and top with 1 tablespoon grated parmesan cheese; lightly season with salt and black pepper if desired.
1 cup cooked quinoa
1 cup low-fat strawberry ice cream
Nutritional information: 2,048 calories, 26% fat (62 g), 53% carbohydrates (279 g), 21% protein (109 g), 22 g fiber, 1,247 mg calcium, 17 mg iron.