Eating for the Future | Fit Pregnancy

Eating for the Future

The nutrition you get while you're pregnant could set the scene for your child's health as she grows.

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Grilled chicken Caesar salad: 2 cups romaine lettuce topped with 1 medium tomato, chopped; 3 ounces grilled chicken breast; and 2 tablespoons low-calorie Caesar salad dressing. Serve with 1 whole-wheat roll.

1 whole-wheat pita bread, broken into chunks and dunked in 1/2 cup hummus (homemade or made without oil from package mix)

Beef and bean burrito: 1 10-inch flour tortilla filled with 2 ounces extra-lean cooked beef; 1/4 cup fat-free refried beans; 1 medium tomato, chopped; 2 tablespoons corn kernels; 2 tablespoons salsa

(b)

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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

1 cup nonfat milk, warmed, flavored with vanilla and NutraSweet and sprinkled with a pinch of ground nutmeg

(c)

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Carrot-apple salad: 3/4 cup grated carrots; 1/2 medium apple, chopped; 1 tablespoon raisins; 1 teaspoon lemon juice; 2 tablespoons fat-free mayonnaise; salt and pepper to taste

 Spinach-pear salad: 1 cup fresh spinach leaves, 1/3 winter pear cut into thin slices, 1 teaspoon blue cheese, 1 tablespoon fat-free vinaigrette dressing

 Raw veggie platter: 1 cup raw broccoli florets, 10 baby carrots, 1/4 cup sliced jicama and 3 raw mushrooms dipped in 3 tablespoons low-fat blue cheese salad dressing

Fruit salad: 1 kiwi, peeled and sliced; 1/2 can mandarin oranges, drained; 1/2 banana, sliced; 10 fresh raspberries; and 1/2 teaspoon candied ginger, crumbled

1 papaya, seeded and flavored with fresh lemon juice and garnished with a mint leaf

Three-bean salad: 1/4 cup cooked kidney beans, 1/4 cup cooked green beans, 1/4 cup cooked garbanzo beans, 2 tablespoons thinly sliced red onion, 2 tablespoons fat-free vinaigrette dressing, 1/2 teaspoon fresh dill, salt and pepper to taste

(d)

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1 large orange, peeled and sectioned

 3/4 cup frozen grapes

1 medium apple, cored and sprinkled with cinnamon

1 steamed artichoke with 2 tablespoons fat-free mayonnaise, seasoned with lemon juice and freshly ground pepper

2 small oatmeal-raisin cookies

1/2 cup fruit sorbet

dinner   column a=entree & starch   b=calcium-rich choice  c=salad & vegetable  d=2nd & 3rd trimesters only

(a)

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Chicken-Apricot Curry With Rice*

Halibut With Grilled Corn and Tomato Salsa*

Black Bean and Couscous Salad*

Steak and potatoes: 3-ounce extra-lean grilled steak with a small baked potato and 2 tablespoons fat-free sour cream

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