kitchen aid | Fit Pregnancy

kitchen aid

With everything on hand, you won’t have to dash to the market every other day to pick up items you need or crave.

Frozen entrees: veggie burgers, create–a-meal kits, cheese tortellini, low-fat burritos

Frozen fruits: whole berries (not in syrup) and other favorites

Frozen juices: lemonade and calcium-fortified orange juice

Frozen vegetables: chopped spinach, edamame (soybeans in the pod), squash, corn and other favorites

Treats: low-fat frozen yogurt, ice cream



Pantry>

Canned beans

Canned broths: chicken, vegetable

Canned/jarred tomato products: red pasta sauce, chopped tomatoes, tomato paste, chili sauce, salsa

Canned water-packed tuna and salmon

Dried fruits: dates, raisins (gold and brown), apricots, prunes

Garlic

Jarred olives

Low-sodium soy sauce

Nuts/seeds: whole nuts and seeds, including soy nuts; nut butters, such as soy and peanut; flaxseed (ground)

Powdered nonfat dry milk

Sweeteners: maple syrup, honey, chocolate syrup, all-fruit preserves

Whole grains: quick-cooking brown and Arborio rice; wheat germ; couscous; whole-wheat pasta and bread; instant oatmeal; low-fat tortilla chips; whole-grain crackers and cereals, such as bran; low-fat granola



Refrigerator>

Eggs

Fresh fruit: apples, oranges, pears, lemons, limes and others Fresh vegetables: baby carrots, leafy greens, tomatoes, onions and other favorites

Grain products and perishable seeds: tubes of pre-cooked polenta, whole-wheat tortillas, wheat germ, flaxseed

Lean meats and seafood: pork tenderloin, ground turkey, chicken, salmon, white fish, scallops, shrimp. Avoid: fish that may contain mercury, including swordfish, shark, king mackerel, tilefish.

Low-fat dairy: 2 percent milk, yogurt, reduced-fat cheeses, such as mozzarella, cream cheese and cheddar. Avoid: uncooked, unpasteurized cheeses such as feta, brie, Camembert, and blue-veined or Mexican-style cheeses, which can contain the bacteria listeria

Soy products: plain, vanilla or chocolate soy milk; tofu





Five-day meal plan

This meal plan provides all of the nutrients you and your growing baby need each day. During your second and third trimesters, include two snacks daily from the “Fast Snacks” list at right. Each day’s meals total approximately 2,200 calories without snacks, and 2,500 calories with two snacks. Recipes follow for foods marked with an asterisk (*).



>Day 1

Breakfast

2 whole-grain waffles with 2 teaspoons

   butter and 2 tablespoons maple syrup

1 cup fresh sliced strawberries

1/2 cup 2 percent low-fat milk

1 cup orange juice



Lunch

Tuna salad in a whole-wheat pita pocket

   (2 halves): Mix 4 ounces water-packed

   tuna with 1 tablespoon mayonnaise,

   1/4 cup diced celery and 1 tablespoon

   relish.

1/2 cup each red, yellow and green bell

   pepper slices

1 plum

1 cup 2 percent low-fat milk



Dinner

1 serving Turkey-Spinach Meatloaf*

1 large baked sweet potato topped with 2

   teaspoons butter and a sprinkle of

   cinnamon

1 cup fresh steamed asparagus spears

2 whole-grain dinner rolls with 2

   teaspoons butter

1 cup 2 percent low-fat milk



>Day 2

Breakfast

1 1/2 cups frosted whole-wheat-squares

   cereal

1 cup 2 percent low-fat milk

1 banana

1 slice whole-wheat toast with

   1 teaspoon butter

1 cup grapefruit juice



Lunch

Turkey-Spinach Meatloaf* sandwich:

   1 slice meatloaf on 2 slices hearty-

   grain oatmeal bread

10 baby carrots

1/4 cup light ranch dressing

1 kiwi fruit

1 cup 2 percent low-fat milk



Dinner

4 ounces grilled sirloin steak

1 cup whole-wheat penne pasta with

   a sprinkle of chopped fresh basil

1 1/2 cups steamed fresh broccoli spears

2 teaspoons butter

1 serving Lemon Rice Pudding*

1/2 cup 2 percent low-fat milk



>Day 3

Breakfast

English muffin sandwich: 1 toasted

   English muffin, 1 slice Canadian bacon,

   1 egg cooked in 1 teaspoon butter and

   1 slice cheddar cheese.

1 cup fresh raspberries and blueberries

1 cup 2 percent low-fat milk



Lunch

2 black bean burritos (1/2 cup black beans,

   1/2 cup fresh spinach leaves, 1/4  cup salsa,

   1/2 cup shredded Colby-Monterey Jack

   cheese and 2 slices avocado divided

   between 2 whole-wheat flour tortillas);

   or 2 small frozen burritos.

1 cup orange-tangerine juice

1 serving Lemon Rice Pudding*



Dinner

4 ounces salmon grilled with

   1 tablespoon teriyaki sauce

1 cup cooked angel hair pasta with

   a sprinkle of cilantro

1 cup Brussels sprouts

2 teaspoons butter

1 cup mango chunks

1 cup 2 percent low-fat milk



>Day 4

Breakfast

1 1/2 cups vanilla yogurt mixed with

   1 tablespoon ground flaxseed and

   1 tablespoon wheat germ

1/2 cinnamon-raisin bagel

1 tablespoon peanut butter

1 cup orange juice



Lunch

Soy veggie burger sandwich: 1 soy veggie

   burger on 2 slices whole-wheat bread,

   1 slice provolone soy veggie cheese,

   2 romaine lettuce leaves and 2 tomato

   slices.

Mediterranean salad: 1 cup fresh spinach

   leaves, 1/2 cup romaine lettuce leaves,

   1/2 cup roasted red peppers, 6 tomato

   wedges, 4 cucumber slices, 4 thin

   slices red onion and 2 tablespoons

   Italian dressing.

1 cup red and green grapes

1 cup 2 percent low-fat milk



Dinner

1 serving Southwestern Vegetarian Chili*

1 cup cooked brown rice

1 slice cornbread

1 teaspoon butter

1 pear

1/2 cup 2 percent low-fat milk



>Day 5

Breakfast

1 1/2 cups cooked oatmeal with

   2 tablespoons raisins and 1 tablespoon

   brown sugar

1 cup 2 percent low-fat milk

1/2 grapefruit



Lunch

1 serving Southwestern Vegetarian

   Chili*

1 cup cooked whole-wheat couscous

Mediterranean salad (See Day 4 lunch

   for recipe)

1 slice French bread

1 teaspoon butter

1 cup 2 percent low-fat milk



Dinner

4 ounces grilled lean pork loin

8 steamed baby red potatoes

1 cup cooked collard greens with

   1/4  teaspoon minced garlic

2 teaspoons butter

1 cup cantaloupe and honeydew melon

   chunks

1 cup 2 percent low-fat milk



>The recipes

Note: g=grams, mg=milligrams, mcg=micrograms



Turkey-Spinach Meatloaf

This juicy, protein-rich meatloaf contains iron and folate, as well as calcium from the milk and cheese. Oats contribute moisture and fiber.

Serves 8

Prep time: 15 minutes

Cook time: 1 hour



    2     large egg whites

    3/4     cup 2 percent low-fat milk

    3/4     cup quick-cooking oats

    1     10-ounce package frozen chopped spinach, thawed

    11/2     pounds lean ground turkey

    1     small yellow onion, peeled and chopped

    2     cloves garlic, minced

    1 1/2     teaspoons dried Italian seasoning, divided

    6 ounces reduced-fat mozzarella cheese, cut into small cubes

       Salt

       Freshly ground black pepper

    1/2     cup chili sauce (ketchup can be substituted)



Preheat oven to 350º F. Coat a 9-by-5-inch loaf pan with nonstick cooking spray. Whisk together egg whites and milk in a medium bowl. Stir in oats and let stand for 5 minutes.

Squeeze the spinach gently in your hands to eliminate excess water. Combine spinach, turkey, onion, garlic and 1 1/4 teaspoons Italian seasoning; mix well. Add oat mixture, cheese, a generous pinch of salt and several grinds of pepper; mix well.

Transfer mixture to prepared loaf pan, mounding meat slightly in the center (smooth the meatloaf into a rounded shape that slopes down on the sides, like a loaf of bread). Spread chili sauce evenly over the top and sprinkle with remaining 1/4 teaspoon Italian seasoning. Bake, uncovered, for 60 minutes. Let stand 5 minutes before cutting into 8 slices.

Nutritional information per serving (1 slice): 276 calories, 38% fat (12 g), 22% carbohydrate, 40% protein, 1 g fiber, 2 mg iron, 330 mg calcium, 76 mcg folate.



Southwestern
Vegetarian Chili

This simple dish contains pinto beans, which are an excellent source of fiber, while the tomatoes contribute vitamins A, B and C, as well as potassium and iron.

Serves 4

Prep time: 5 minutes

Cook time: 10 minutes



    1     cup vegetable stock

    2     10-ounce cans diced tomatoes with green chilies, undrained

    2     15-ounce cans pinto beans, rinsed and drained

    1 1/2  teaspoons cumin

    4       corn tortillas

             Hot sauce

    1/2     cup sour cream

    1/2     cup chopped fresh cilantro

    4     scallions, trimmed and thinly sliced



Combine vegetable stock, diced tomatoes, beans and cumin in a medium saucepan. Bring to a boil, reduce heat and simmer for 5 minutes. Cover and keep warm.

Meanwhile, working in batches, place tortillas in a large, dry skillet over high heat. Using tongs, turn tortillas frequently until both sides blister and brown slightly. Cut tortillas into 1¼4-inch-wide strips and stir into chili. Season with hot sauce to taste.

Ladle chili into shallow soup bowls and top with 2 tablespoons sour cream. Scatter with cilantro and scallions.

Nutritional information per serving (1 1/4 cups): 263 calories, 14% fat (4 g), 67% carbohydrate, 19% protein, 15 g fiber, 4 mg iron, 197 mg calcium, 226 mcg folate.



Lemon Rice Pudding

The Arborio rice in this recipe makes it a creamy, comforting treat. Golden raisins add fiber and a burst of flavor.

Serves 8

prep time: 3 minutes

Cook time: 30 minutes



     1     medium lemon

     1     cup Arborio rice

    1/2     cup golden raisins

    1/2     cup sugar

    1/4     teaspoon freshly grated nutmeg

    1/4     teaspoon coarse salt

    4 1/2     cups 2 percent low-fat milk

    1/2     teaspoon pure vanilla extract



Grate zest from lemon. Cut lemon in half and squeeze 1 tablespoon juice into a small bowl; set zest and juice aside. Discard remaining lemon.

In a heavy saucepan, combine lemon zest, rice, raisins, sugar, nutmeg and salt. Gradually stir in milk. Bring mixture just to a boil, reduce heat to low and simmer for 30 minutes, stirring often, or until rice is tender and pudding is creamy.

Remove from heat, cover and let stand for 10 minutes. Stir in lemon juice and vanilla. Serve warm or cold.

Nutritional information per serving (1/2 cup): 225 calories, 8% fat (2 g), 82% carbohydrate, 10% protein, .3 g fiber, 1 mg iron, 190 mg calcium, 62 mcg folate.

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