Eat smart | Fit Pregnancy

Eat smart

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

Snack
 11/2 cups fresh fruit salad with cantaloupe,
      watermelon and kiwi
1/2 cup low-fat cottage cheese (1 cup)
Daily Analysis
First trimester: 2,013 calories, 17 percent fat (39 grams), 61 percent carbohydrate, 22 percent protein, 1,679 milligrams calcium, 564 micrograms folic acid, 17 milligrams iron, 3.1 milligrams B6, 12 milligrams zinc, 40 grams fiber.
Second and third trimesters: 2,319 calories, 22 percent fat (57 grams), 56 percent carbohydrate, 22 percent protein, 789 milligrams calcium, 580 micrograms folic acid, 18 milligrams iron, 3.2 milligrams B6, 12 milligrams zinc, 41 grams fiber.

thursday
Breakfast
3/4 cup low-fat granola cereal (1 cup) with 1/2 cup fresh or frozen raspberries
1 cup skim milk
Snack
1 banana spread with 1 tablespoon peanut butter
Lunch
Vegetable-tuna pasta salad made
    with 1/2 cup cooked pasta shells, 1/2 cup water-packed tuna, 5 quartered cherry tomatoes, 1 cup chopped broccoli, 1 chopped yellow or red sweet pepper, and 2 tablespoons low-fat mayonnaise
1 cup blueberries
1 cup skim milk
Snack
1/2 cup ice cream (1 cup) sprinkled with 2 tablespoons chopped walnuts and 2 tablespoons light whipped topping
Dinner
1 Portobello Burger*
5 steamed asparagus spears sprinkled with fresh lemon juice
1 fresh peach
1 cup skim milk
Snack
1 fig bar cookie (2 cookies)
1 cup skim milk
Daily Analysis
First trimester: 2,006 calories, 26 percent fat (57 grams), 53 percent carbohydrate, 21 percent protein, 1,545 milligrams calcium, 628 micrograms folic acid, 23 milligrams iron, 3.9 milligrams B6, 23 milligrams zinc, 31 grams fiber.
Second and third trimesters: 2,303 calories, 26 percent fat (67 grams), 55 percent carbohydrate, 19 percent protein, 1,640 milligrams calcium, 717 micrograms folic acid, 27 milligrams iron, 4.4 milligrams B6, 26 milligrams zinc, 34 grams fiber.


friday
Breakfast
1 poached egg
2 slices whole-wheat toast with
2 teaspoons margarine
1 medium orange
1 cup skim milk
Snack
1/2 cup fresh raspberries
1/2 cup low-fat vanilla yogurt
Lunch
Pita pocket ham sandwich made
    with 3 ounces sliced ham, 1 whole-wheat pita pocket and 1 tablespoon light mayonnaise (1 slice American cheese)
1 ounce bagel chips (2 ounces)
1 fresh apple, sliced, with cinnamon
1 cup skim milk
Snack
1 cup cantaloupe (add 1/2 cup low-fat cottage cheese)
Dinner
1 serving Rotini Chicken Salad*
1 cup skim milk
Snack
2 chocolate chip cookies
1 cup skim milk
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