eating for the future | Fit Pregnancy

eating for the future

Your diet during pregnancy sets the stage for your child’s lifelong health.


 In 2nd & 3rd trimesters (pick 1) 1 large orange 1 medium apple, cored and sprinkled with cinnamon 1 steamed artichoke with yogurt dip (2 tablespoons low-fat yogurt mixed with lemon juice and pepper to taste) 5 vanilla wafers 1/2 cup fruit sorbet





dinner

Entree (pick 1) Chicken-Apricot Curry With Rice* Halibut With Grilled Corn and Tomato Salsa* Black Bean and Couscous Salad* Steak and potato: 3 ounces extra-lean grilled steak and a baked potato topped with 2 tablespoons sour cream. Fettuccine with shrimp and vegetables: Sauté 2 garlic cloves, minced; 2 green onions, chopped; and 5 jumbo shrimp in 1 teaspoon olive oil, then mix and heat with 2 tablespoons dry white wine; 3 tablespoons chicken broth; 1/2 cup cooked broccoli; and 1/4 cup cooked carrot rounds. Serve with 1 cup cooked fettuccine. Tofu fajita: 1 10-inch flour tortilla filled with the following, grilled: 3 ounces tofu cubes, 1/4 cup red onion slices, 1/4 cup green pepper and 1/2 cup shredded cabbage, tossed with 1 tablespoon fajita sauce.



Calcium (pick 1) 1 cup vanilla soy milk, fortified with calcium and vitamin D 1 cup low-fat (2%) milk 6 ounces low-fat yogurt 1 ounce sharp cheddar cheese 2/3 cup low-fat (2%) milk blended with 1/4 teaspoon cinnamon, 1 tablespoon cocoa powder and 4 ice cubes



Vegetables (pick 2) 1 cup steamed spinach, sautéed with 1 minced garlic clove, 1 teaspoon olive oil and salt and pepper to taste Sweet-potato “fries”: 1 sweet potato, sliced into 3/4-inch strips. Rub with 1 teaspoon olive oil and bake on a cookie sheet at 400° F for 30 minutes or until cooked through. Sautéed asparagus: 2 cups fresh asparagus spears sautéed in 2 teaspoons soy sauce, 2 tablespoons chicken broth and garlic powder. Sauté 12–15 minutes, then top with thin lemon slices. Tossed salad: 1 1/2 cups lettuce; 1/2 medium tomato, chopped; 1 tablespoon cooked kidney beans; 1 tablespoon creamy cucumber salad dressing. Corn and peppers: 1/2 cup corn and 1/3 cup diced sweet red peppers sautéed in 1 teaspoon butter. Gingered carrots: 1 cup steamed, sliced carrots tossed with 1/4 teaspoon grated fresh ginger, 2 teaspoons orange marmalade and 1 teaspoon melted butter.



 In 2nd & 3rd trimesters (pick 1) 2 slices French bread 1 cup steamed brown rice 1 cup frozen vanilla yogurt topped with 1/2 teaspoon orange zest 1 cup decaffeinated cappuccino with 1 biscotti



snacks

 (pick 3 a day) 1 mango 4 cups air-popped popcorn 2 cups strawberries drizzled with 1 tablespoon chocolate syrup 2 graham crackers topped with 2 teaspoons peanut butter 1 1/2 cups frozen blueberries Cranberry spritzer: Mix 8 ounces cranberry juice with 8 ounces sparkling water, ice cubes and a twist of lemon. 1 large baked apple 1 slice cinnamon-raisin bread dipped in 4 tablespoons low-fat cinnamon-apple yogurt 2/3 cup pineapple chunks with 1/3 cup cottage cheese

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