Here is the meal plan in its entirety, including two additional days of delicious, healthful meal and snack suggestions.
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.
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.
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
Dinner 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.
SB: 10 Smart Snacks
Add two per day to the meal plan during your second and third trimesters.
1/2 cup roasted pumpkin seeds (143 calories)
1/2 cup roasted soybeans/soy nuts (212 calories)
1 cup cubed fresh mango (107 calories)
2 tangerines (100 calories)
1 orange (65 calories)
10 baby carrots with 1/4 cup Light Garden Vegetable cream cheese for dipping (155 calories)
1 cup red or green grapes (62 calories)
1 cup cherry tomatoes with 1/4 cup low-fat Thousand Island dressing for dipping (112 calories)
6 ounces organic low-fat fruit yogurt, regular or soy (145 calories)
2 ounces reduced-fat cheese with 5 whole-grain crackers (228 calories)
Just say no
Though moderation is key to most aspects of long-term health, you should avoid certain substances entirely while you're pregnant and nursing.
Alcohol Children of women who drink excessively during their pregnancy are at risk for fetal alcohol syndrome, which can mean low birth weight, failure to thrive after birth and cognitive abnormalities. Because there's no information about how little alcohol will interfere with proper embryonic development, it's best to give it up completely during pregnancy. Caffeine Research shows that women who consume more than 300 mg a day (equivalent to 2 8-ounce cups of brewed coffee) are at increased risk for miscarriage, premature birth, low birth weight and withdrawal symptoms in infants.
Tobacco During pregnancy, smoking creates multiple risks to your baby (and you), including reduced blood flow and oxygen to the fetus, miscarriage, preterm labor and placental abruption (i.e., premature separation of the placenta from the wall of the uterus, which cuts off oxygen and other vital nutrients).