Eat smart | Fit Pregnancy

Eat smart

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

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Second and third trimesters: 2,334 calories, 27 percent fat (69 grams), 50 percent carbohydrate, 23 percent protein, 2,291 milligrams calcium, 499 micrograms folic acid, 17 milligrams iron, 2.8 milligrams B6, 14 milligrams zinc, 25 grams fiber.

tuesday
Breakfast
1 cup high-fiber cereal with 1 sliced banana and 1 tablespoon raisins
1 cup skim milk
Snack
1/2 cup blueberries with 1/2 cup low-fat vanilla yogurt, sprinkled with 2 tablespoons wheat germ
Lunch
Pita pocket turkey sandwich made with
    1/2 whole-wheat pita stuffed with 1/2 cup chopped romaine lettuce, 1/2 cup chopped tomato, 3 ounces lean turkey breast, 1/2 ounce shredded Swiss cheese (1 whole pita and 1 ounce cheese)
1 cup skim milk
2 slices watermelon
Snack
1/2 cup ice cream with sliced kiwi (1 cup
ice cream)
Dinner
1 serving Feta Cheese and Spinach Pizza*
1 cup skim milk
Snack
Strawberry shortcake made with
    1 slice angel food cake, 1/2 cup sliced strawberries and 1 tablespoon light whipped topping
Daily Analysis
First trimester: 2,047 calories, 20 percent fat (46 grams), 60 percent carbohydrate, 20 percent protein, 1,857 milligrams calcium, 383 micrograms folic acid, 21 milligrams iron, 4.2 milligrams B6, 14.7 milligrams zinc, 49 grams fiber.
Second and third trimesters: 2,328 calories, 23 percent fat (59 grams), 58 percent carbohydrate, 19 percent protein, 2,083 milligrams calcium, 398 micrograms folic acid, 23 milligrams iron, 4.3 milligrams B6, 16 milligrams zinc, 51 grams fiber.

wednesday
Breakfast
Whole-grain bagel with
    1 tablespoon low-fat cream cheese
(2 tablespoons)
1 cup skim milk
1 cantaloupe wedge
Snack
2 fig bar cookies (3 cookies)
1 cup skim milk
Lunch
11/2 cups Summer Vegetable Lentil Soup* topped with 1 tablespoon nonfat sour cream (2 tablespoons)
Pita pocket salad made with 1 whole-
    wheat pita pocket stuffed with 1/2 cup romaine lettuce or other dark greens, 1/4 cup chopped green onions and 1/4 cup grated carrot, drizzled with
1 tablespoon salad dressing
(2 tablespoons)
1 cup skim milk
Snack
1 cup banana-mandarin orange gelatin: Mix 1 cup sliced bananas and 1 cup drained mandarin orange slices into gelatin mix and top with 1 tablespoon light whipped topping (2 tablespoons)
Dinner
3 ounces grilled salmon
1/2 cup cilantro brown rice: Stir
    1 tablespoon fresh chopped cilantro
    into 1/2 cup cooked brown rice just
    before serving
1 cup steamed zucchini
1/2 cup tomatoes
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