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In the April/May 2008 issue, we gave you tips and recipes that show you how to make the most of your prenatal diet by including more of the things you may not eat on a regular basis—such as more vegetables if you eat a meat-based diet, and more meat and fish if you usually eat vegetarian. Following is a three-day meal plan and snacks that demonstrate just how easy it is to flex your diet.
To make flexing your diet as easy as possible, here's a three-day meal plan that includes plenty of fruits and vegetables, as well as some meat and fish. Whether you follow it to the letter, or pick and choose the meals that appeal most to you, be assured you're getting quality nutrition in every bite.
Recipes follow for foods marked with a single asterisk(*); vegan substitutions available for foods marked with a double asterisk (**). Nutritional information does not include snacks. During your second and third trimesters, choose two snacks per day from the following list for the additional 300 calories you and your baby need.
|Asiago cheese||soy-based Parmesan|
|Beef hamburger||soy veggie patty|
|Beef tenderloin steak||seasoned extra-firm tofu|
|Butter||trans-fat-free soy or corn-based margarine|
|Grilled chicken||seasoned soy "chicken-style" strips|
|Milk||low-fat soy, almond or rice milk|
|Parmesan cheese||soy-based Parmesan|
|Pork tenderloin||teriyaki-flavored, extra-firm baked tofu|
|Ranch dressing||balsamic vinaigrette|
|Salmon||increase mushrooms, use soy-based cheese|
|Water-packed light tuna||1/2 to 2/3 cup garbanzo beans|
1 1/2 cups cooked oatmeal (made with 1% milk) and mixed with 2 tablespoons dried cherries and 2 tablespoons chopped walnuts
1 cup 100% pomegranate juice
Crunchy Tuna Wrap: 3 ounces water-packed light tuna** mixed with 1 tablespoon light mayonnaise**, 1 tablespoon chopped onion and 1 tablespoon chopped celery on a whole-wheat flour tortilla (8-inch)
Strawberry Spinach Salad: 2 cups fresh spinach leaves, 1/2 cup sliced strawberries, 2 tablespoons honey-roasted almonds and 2 tablespoons light raspberry vinaigrette dressing
1 kiwi fruit
1/2 cup 1% milk**
Chinese Five-Spice Pork Tenderloin*
1 cup cooked whole-wheat couscous
1 teaspoon butter**
1 cup cooked edamame (soybeans)
1 cup 1% milk
Day One Nutritional Information: 2,115 calories, 27% fat (64 g), 50% carbohydrate (268 g), 23% protein (122 g), 35 g fiber, 16.5 mg iron, 1,275 mg calcium, 318 mcg folate, 208 mg vitamin C, 9.5 mg zinc.