The Healthy Pregnancy Eating Guide | Fit Pregnancy

The Healthy Pregnancy Eating Guide

Our simple, nutritious meal plan has all the vitamins, minerals and calories you need now.

five-day sample diet
The following sample menus are for the second and third trimesters. For the first trimester, which demands fewer calories, simply subtract the indicated food items from each day. See recipes for those dishes marked with an asterisk (*).

day one
Breakfast
1     cup whole-grain cereal with 1 cup
1percent milk, topped with
1 tablespoon chopped nuts
1/2     cantaloupe (or 1 cup blueberries or pineapple chunks)
1     cup grapefruit juice


Lunch
Turkey and cheese sandwich   (2 ounces turkey breast, 11/2 ounces Swiss cheese topped with roasted
red peppers on 2 slices of whole-wheat bread)
1     cup vegetable soup
4     ounces seltzer water with
4 ounces cranberry juice


Snack
Yogurt/fruit shake (In a blender, mix 1 cup vanilla frozen yogurt with 1 banana and 1 cup fresh strawberries, raspberries or blueberries.)

Dinner
Tossed salad (lettuce, tomato, carrots and green pepper) drizzled with 2 tablespoons Italian dressing
5     ounces grilled chicken breast, cut into chunks and stir-fried with
1 cup assorted vegetables (e.g., mushrooms, broccoli and onions) with 1 tablespoon vegetable oil and
1 teaspoon low-sodium soy sauce
1     cup brown rice
1     cup seltzer or club soda with a squeeze of lemon


Snack
1     cup 1 percent milk
4     graham crackers topped with
1 tablespoon creamy peanut butter


Nutrition information: 2,544 calories, 26 percent fat (74 grams), 53 percent carbohydrate, 21 percent protein, 25 milligrams iron, 1,645 milligrams calcium, 465 micrograms folic acid, 4.7 milligrams B6, 18 milligrams zinc, 38 grams fiber.

For the first trimester, skip the snack of milk, graham crackers and peanut butter, and you’ll get the following: 2,288 calories, 24 percent fat (62 grams), 54 percent carbohydrate, 22 percent protein, 24 milligrams iron, 1,335 milligrams calcium, 438 micrograms folic acid, 4.5 milligrams B6, 16 milligrams zinc, 37 grams fiber.


day two
Breakfast
1     cup oatmeal with 1/4 cup raisins
 Whole-wheat pita bread topped with 2 teaspoons margarine and
1 tablespoon jam
1     cup 1 percent milk

Lunch
Open-faced tuna melt (whole-wheat English muffin, sliced in half with 3 ounces water-packed tuna,
2 teaspoons reduced-fat mayonnaise, sliced tomato and 2 slices low-fat Cheddar cheese)
Vegetable crudités (carrot sticks, celery sticks, red and yellow peppers) with 2 tablespoons sour cream dip
Baked apple sprinkled with cinnamon
8     ounces orange juice

Snack
    1     cup low-fat fruit yogurt
    2     oatmeal raisin cookies
Glass of seltzer or club soda with lemon

Dinner
    4     ounces broiled beef sirloin
    11/2 cups linguini with 1/2 cup
marinara sauce
1     cup steamed spinach topped with
1 clove garlic, crushed and roasted in
1 teaspoon olive oil
1     cup fruit salad with 1 tablespoon chopped walnuts
Glass of seltzer or club soda

Snack
Frozen yogurt pop
6 flavored mini rice cakes

Nutrition information: 2,517 calories, 24 percent fat (67 grams), 55 percent carbohydrate, 21 percent protein, 20 milligrams iron, 1,772 milligrams calcium, 406 micrograms folic acid, 2.5 milligrams B6, 19 milligrams zinc, 34 grams fiber.

For the first trimester, skip the snack of frozen yogurt pop and rice cakes, and you’ll get the following: 2,342 calories, 24 percent fat (63 grams), 54 percent carbohydrate, 22 percent protein, 20 milligrams iron, 1,667 milligrams calcium, 402 micrograms folic acid, 2.4 milligrams B6, 19 milligrams zinc, 34 grams fiber.


day three
Breakfast
2     whole-grain waffles topped with
1 tablespoon margarine, 1 cup strawberries (or small banana) and
1 cup low-fat yogurt
1     cup 1 percent milk

Lunch
Egg White–Veggie Omelet*
Toasted bagel with 2 tablespoons cream cheese and 1 tablespoon jam
1     serving canned peaches in light syrup
Glass of seltzer or club soda

Snack
Granola bar
1     cup frozen seedless grapes
8     ounces orange juice

Dinner
Tossed salad (romaine lettuce, tomato, carrots, onion and peppers) with 2 tablespoons vinaigrette dressing
 4–5 ounces grilled flounder
 1 1/2 cup couscous
Braised Leeks*
 Frozen fruit bar
 Glass of seltzer or club soda with lemon

Snack
1     slice whole-grain toast with
11/2 ounces melted low-fat cheese

Nutrition information: 2,554 calories, 25 percent fat (70 grams), 55 percent carbohydrate, 20 percent protein, 15 milligrams iron, 1,827 milligrams calcium, 457 micrograms folic acid, 2.1 milligrams B6, 10 milligrams zinc, 30 grams fiber.

For the first trimester, skip the snack of whole-grain toast and cheese, and you’ll get the following: 2,322 calories, 24 percent fat (63 grams), 57 percent carbohydrate, 19 percent protein, 13 milligrams iron, 1,363 milligrams calcium, 435 micrograms folic acid, 2.0 milligrams B6, 8 milligrams zinc, 27 grams fiber.


day four
Breakfast
French toast à la mode (Beat 2 egg whites or egg substitute with
1/3 cup 1 percent milk and
1/2 teaspoon vanilla extract. Melt
1 tablespoon reduced-fat margarine in a skillet over medium heat. Cut 6 slices of bread into diagonal slices and dip both sides into batter. Brown each side and top with a scoop of low-fat fruit-flavored yogurt and fresh blueberries. Serves 3.)
8     ounces grapefruit juice

Lunch
Chef salad (toss lettuce, tomato, carrots, 1 ounce roast beef, 2 ounces turkey breast, 11/2 ounce Swiss cheese), with 2 tablespoons vinaigrette dressing
1     whole-grain roll
1/2     cup dried apricots mixed with 2 tablespoons almonds
Glass of seltzer or club soda

Snack
1     cup frozen yogurt topped with granola
1     nectarine

Dinner
Shrimp/veggie pasta (Toss 11/2 cup cooked rotelli or ziti with 3 ounces
        shrimp, 1 cup cooked broccoli, or pea pods and carrots and 1/2 cup marinara sauce.)
1     cup fresh or frozen strawberries with
3 tablespoons whipped cream
Glass of seltzer or club soda

Snack
1     slice angel food cake
1     cup 1 percent milk

Nutrition information: 2,550 calories, 25 percent fat (71 grams), 55 percent carbohydrate, 20 percent protein, 23 milligrams iron, 1,764 milligrams calcium, 446 micrograms folic acid, 2.3 milligrams B6, 14 milligrams zinc, 32 grams fiber.

For the first trimester, skip the snack of angel food cake and milk, as well as the granola on the frozen yogurt midday, and you’ll get the following: 2,232 calories, 25 percent fat (61 grams), 55 percent carbohydrate, 20 percent protein, 21 milligrams iron, 1,400 milligrams calcium, 406 micrograms folic acid, 2.0 milligrams B6, 12 milligrams zinc, 29 grams fiber.


day five
Breakfast
1     cup whole-grain cereal with 1 cup mixed berries
1     cup 1 percent milk
1     slice raisin bread with 1 tablespoon peanut butter
4     ounces orange juice (calcium-fortified)

Lunch
    11/2 cup rice and 1 cup black beans
1     cup fresh-fruit salad topped with
2 tablespoons granola and
1 tablespoon chopped walnuts
Glass of club soda seltzer

Snack
Yogurt/fruit shake (In blender,
        mix 1 cup vanilla yogurt, 1 banana, 1/2–1 cup fresh strawberries.)
1     chocolate chip cookie

Dinner
5     ounces Seasoned Swordfish Steaks*
1     cup steamed kale drizzled with
1 teaspoon olive oil and garlic
1     baked sweet potato sprinkled with a pinch of brown sugar and 2 teaspoons margarine
1     baked apple with cinnamon
Glass of seltzer or club soda

Snack
1     cup frozen seedless grapes or a frozen fruit bar
1     cup 1 percent milk

Nutrition information: 2,485 calories, 25 percent fat (69 grams), 58 percent carbohydrate, 17 percent protein, 26 milligrams iron, 1,443 milligrams calcium, 642 micrograms folic acid, 3.4 milligrams B6, 16 milligrams zinc, 53 grams fiber.

For the first trimester, skip the snack of milk and grapes and the chocolate chip cookie midday, and you’ll get the following: 2,246 calories, 25 percent fat (62 grams), 58 percent carbohydrate, 17 percent protein, 26 milligrams iron, 1,100 milligrams calcium, 625 micrograms folic acid, 3.2 milligrams B6, 15 milligrams zinc, 54 grams fiber.


recipes
Egg White–Veggie Omelet
Serves 2

    8    egg whites
    4    tablespoons low-fat milk
        Pepper to taste
    1/2     cup sliced mushrooms
    1/2     cup sliced onions
    1/4     cup chopped tomato
        Nonstick vegetable spray
    2     ounces low-fat
shredded Cheddar cheese

Mix the egg whites together with milk and pepper, set aside. Place the mushrooms, onions and 2 tablespoons of water in a separate dish. Cover and microwave the vegetables for approximately 2–3 minutes on high (depending on how soft you like your veggies). Drain vegetables, and mix in the chopped tomato and egg whites. Apply nonstick spray to a large skillet, and pour in the entire concoction over medium-high heat. When eggs begin to set, sprinkle on the shredded cheese and allow to melt. When omelet appears cooked but moist, fold over one side and gently lift onto plate.

Braised Leeks
Serves 4

    6    small (or 4 large) leeks, cleaned and quartered
    1–2    heaping teaspoons low-salt instant vegetable broth
    1     teaspoon canola oil
        Fresh ground pepper to taste

Add leeks to skillet, sprinkle with broth and fill with water until leeks are just covered. Add canola oil and simmer on low heat 20–30 minutes until broth is absorbed and leeks are soft. (Add water if necessary.) Toss leeks with fresh ground pepper. This dish is also delicious when the leeks are substituted with endive, fresh spinach or escarole.

Seasoned Swordfish Steaks
Serves 3

    2     teaspoons olive oil
    1/2     bunch fresh parsley
    1/2     bunch fresh cilantro
    1     fresh squeezed lemon
        Fresh coarsely ground black pepper to taste
    1     pound swordfish steak, cut into 3 pieces

Put all ingredients except pepper and swordfish into a blender and blend well for about 1 minute. Thoroughly coat and marinate the swordfish steaks for 2–12 hours (depending on how much time you have). Remove steaks from marinade and sprinkle with coarsely ground black pepper to taste. Grill or broil for approximately 4 minutes on each side; time will vary depending on the thickness of the swordfish and personal preference.

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