Eat smart | Fit Pregnancy

Eat smart

[The right foods can satisfy your cravings and be good for your baby.]

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5 days of healthful (but decadent) eating

This eating plan will satisfy all types of cravings. We’ve planned something sweet into each day, disguised as a healthy version of what you might reach for if you didn’t plan ahead. Each day supplies at least 100 percent of all key nutrients, with the exception of iron. Because it’s so difficult to get the optimal amount of iron from food, experts recommend an iron supplement during the second and third trimesters. Our eating plan addresses your changing calorie needs during pregnancy. During the first trimester, you won’t need extra calories — 2,000–2,100 total per day is a healthy amount for most women. To get the extra 300 calories your body needs each day in the second and third trimesters, add or substitute the foods in parentheses. Don’t forget to space your meals out throughout the day, and to avoid heartburn, wait several hours after you’ve eaten to lie down. We’ve also included some easy recipes (marked with an asterisk *).

monday
Breakfast
Broccoli, mushroom and cheese
    omelet made with 1 egg, 1/2 cup chopped broccoli, 1/4 cup chopped mushrooms and 1 ounce sharp Cheddar cheese
1 slice whole-wheat toast with 2 teaspoons margarine (2 slices toast with 3 teaspoons margarine)
1 cup skim milk
Snack
1/2 cup fresh strawberry slices with 1/2 cup low-fat vanilla yogurt, sprinkled with 1/4 cup Grape Nuts cereal
Lunch
Tossed salad made with 6 cooked
    and cooled shrimp (8 shrimp), 1 cup chopped romaine lettuce, 1/2 cup chopped tomato, 1/4 cup chopped green onions, 1/4 cup grated carrots and
1 tablespoon poppy seed dressing
4 buttery round crackers
1 cup skim milk
1 peach
Snack
1 Totally Decadent Banana–Chocolate Chip Muffin*
1/2 cup skim milk (1 cup)
Dinner
Pasta topped with chicken-
    vegetable stir-fry: 4 ounces chicken cut into strips, 1/2 cup chopped broccoli, 1/4 cup chopped sweet red pepper, 1/2 cup chopped sweet yellow pepper and 1/4 cup sliced water chestnuts
11/2 cups cooked rotini pasta
1 cup skim milk
1 dinner roll
2 teaspoons margarine
Snack
2 graham crackers spread with
    1 tablespoon low-fat cream cheese
(3 crackers plus 2 tablespoons low-fat cream cheese)
1/2 cup skim milk (1 cup)
Daily Analysis
First trimester: 2,068 calories, 26 percent fat (60 grams), 51 percent carbohydrate, 23 percent protein, 1,945 milligrams calcium, 474 micrograms folic acid, 15 milligrams iron, 2.6 milligrams B6, 12.5 milligrams zinc, 23 grams fiber.
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