Columns A, B and C and the Snack section are designed for your first trimester; add a choice from Column D at lunch and
dinner during your second and third trimesters. Include eight or more glasses of water, and you’ll get all the nutrients you need (except for iron, so take a supplement). Of course, it won’t hurt to take a multiple vitamin and mineral supplement with folic acid.
Nutritional analysis for an average day (1st trimester): 2,220 calories, 21 percent fat (51 grams), 59 percent carbohydrate, 20 percent protein, 45 grams fiber, 1,517 milligrams calcium, 18 milligrams iron, 550 micrograms folic acid.
Nutritional analysis for an average day (2nd and 3rd trimesters): 2,450 calories, 22 percent fat (58.7 grams), 60 percent carbohydrate, 18 percent protein, 49 grams fiber, 1,657 milligrams calcium, 20 milligrams iron, 605 micrograms folic acid.
breakfast column a=grain/entree b=calcium-rich choice c=fruit
1 cup oatmeal and 2 tablespoons toasted wheat germ, cooked in 1 cup nonfat milk (counts as 1 serving from Column B) and topped with 2 tablespoons raisins, 2 tablespoons chopped walnuts and 1 tablespoon brown sugar
1 whole-wheat English muffin, toasted and topped with 2 tablespoons peanut butter
1 cup shredded wheat topped with
1 tablespoon chopped almonds,
2 tablespoons dried cranberries and
1 tablespoon brown sugar
2 whole-grain frozen waffles, toasted and topped with 2 tablespoons berry or maple syrup
2 small or 1 large bran muffin with 2 tablespoons cashew butter
2 slices low-fat French toast (made with nonfat milk)
10 ounces nonfat vanilla soy milk (fortified with calcium and vitamin B12)
1 cup nonfat milk
6 ounces nonfat plain yogurt
2 slices fat-free cheese singles
1 cup nonfat cottage cheese
3/4 cup hot cocoa made with nonfat milk
1 cup orange juice
1/2 cup stewed prunes
11/4 cup fresh blueberries
1/2 cantaloupe or honeydew melon, drizzled with lime juice
21/2 cups fresh strawberries
1 banana (optional: dust with cinnamon powder)
lunch column a=grain/entree b=calcium-rich choice c=fruit & vegetable d=2nd and 3rd trimesters only
Turkey sandwich: 2 ounces roasted white turkey meat, 2 slices whole-wheat bread, 2 tablespoons cranberry sauce, 1 lettuce leaf
Grilled vegetable sandwich: 2 slices eggplant and 1/3 sweet red pepper cut into slices, brushed with 1 teaspoon olive oil and grilled. Place on 2 slices French bread with 1 slice low-fat mozzarella cheese and 2 teaspoons fresh basil, chopped. Drizzle vegetables and cheese with balsamic vinegar (1/4 teaspoon or less).
1 cup split pea soup and small piece of cornbread