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Note: Add the snack from each day's menu during your second and third trimesters. The 300-calorie snacks can be mix-and-matched, or a serving of Caribbean Cobbler can be substituted for any snack.
1 cup cooked oatmeal, cooked in 1 cup low-fat 2% milk and topped with 1 Tbsp. slivered almonds and 1 Tbsp. brown sugar
Smoothie made with: 1 cup calcium- and vitamin D-fortified orange juice, 2 Tbsp. toasted wheat germ, 1 banana, 1 cup fresh or partially-thawed strawberries, and 1 Tbsp. lime juice
Cheese, Bean and Veggie Pita: 1 whole wheat pita stuffed with: 1 ounce grated cheddar cheese, 1/2 cup black beans, 1 diced tomato, and 3 Tbsp. chopped cilantro
1 medium orange
5 ounces salmon fillet, topped with lemon juice and dried dill and baked for 20 minutes or until cooked through, but not dry
15 steamed asparagus spears
1 cup sliced zucchini or summer squash sauteed in 2 tsp. olive oil, garlic powder, and red pepper flakes
1 cup cooked couscous (prepare according to package)
1 serving Caribbean Cobbler
Snack (for 2nd and 3rd trimesters)
S'Mores: 6 marshmallows and 3 chocolate kisses pressed between 3 graham crackers. Microwave until soft.
Nutrition Analysis 1st trimester: 1,996 calories, 25% fat (55 g), 57% carbohydrates (284 g), 18% protein (90 g), 42 g fiber, 1,169 mg calcium, 860 mcg folate, 434 mg vitamin C, 14 mg iron.
Nutrition Analysis 2nd trimester: 2,293 calories, 24% fat (61 g), 60% carbohydrates (344 g), 16% protein (92 g), 43 g fiber, 1,202 mg calcium, 865 mcg folate, 434 mg vitamin C, 15 mg iron.
1 whole-wheat bagel toasted and topped with 2 Tbsp. low-fat cream cheese and 1/4 cup fresh or canned pineapple chunks
1 cup low-fat 2% milk (warm and flavor with almond extract, if desired)
1 cup cantaloupe or honeydew chunks
1 cup decaf tea or coffee
Peanut Butter 'n Honey Sandwich: Mix 2 Tbsp. peanut butter, 2 Tbsp. toasted wheat germ, and 2 Tbsp. honey. Spread between 2 slices of whole wheat bread
10 baby carrots
1 serving Lychee Fruit Salad in Kiwano Shells
4 ounces braised or broiled pork tenderloin
6-ounce baked potato topped with 2 Tbsp. each low-fat sour cream and diced green onions
1 cup peas & carrots
Spinach salad: 3 cups bagged baby spinach, 1/4 cup canned and drained mandarin oranges, 2 Tbsp. diced red onion, and 2 Tbsp. salad dressing
Snack (for 2nd and 3rd trimesters only)
1 serving Caribbean Cobbler
Nutrition Analysis 1st trimester: 2,002 calories, 30% fat (67 g), 51% carbohydrates (255 g), 19% protein (95 g), 36 g fiber, 1,035 mg calcium, 676 mcg folate, 250 mg vitamin C, 20 mg iron.
Nutrition Analysis 2nd trimester: 2,287 calories, 29% fat (74 g), 53% carbohydrates (303 g), 18% protein (103 g), 40 g fiber, 1,097 mg calcium, 696 mcg folate, 327 mg vitamin C, 21 mg iron.