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2 slices whole-grain toast with 2 tablespoons natural peanut butter
8 ounces low-fat fruit yogurt
1/2 red or pink grapefruit
Whole-Grain Pasta-Vegetable Salad: In a bowl, combine 1 1/2 cups cooked whole-wheat pasta (such as penne), 1/3 cup each diced carrots, yellow squash and red bell peppers, 2 ounces cubed reduced-fat cheddar cheese, 1 tablespoon chopped fresh basil, 1 tablespoon olive oil and 1 tablespoon balsamic vinegar.
1 cup red raspberries
1 cup calcium- and vitamin-D-fortified vanilla or chocolate soy milk
Pan-Seared Cajun Alaskan Halibut: Heat 2 teaspoons olive oil in a large skillet over medium heat. Coat 1 5-ounce wild halibut fillet with 1 teaspoon Cajun seasoning and place in pan. Cook 2-3 minutes per side until golden brown and fork-tender.
Oven-Roasted Red Potatoes: Coat a baking sheet with cooking spray. Quarter 3 small red potatoes and toss with 2 teaspoons walnut oil. Place on baking sheet and roast for 20 minutes at 400° F until tender and golden.
1 cup steamed spinach
Daily nutritional analysis: 2,008 calories, 29% fat (67 g), 51% carbohydrates (263 g), 20% protein (102 g), 29 g fiber, 17 mg iron, 1,495 mg calcium.