Nutrition in the Real World | Fit Pregnancy

Nutrition in the Real World

You have to eat and work and have a life. Here's how to get the nutrients you and your baby need.

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Nutritional information per serving (1/4 of recipe) : 490 calories, 29 percent fat (16 grams), 61 percent carbohydrate, 10 percent protein, 105 milligrams calcium, 3 milligrams iron, 135 micrograms folate, 11 grams fiber.

Waldorf Salad

Serves 4

An updated version of an old-time favorite, this salad makes a great lunch.

            2             large, crisp apples, chopped

            2             celery stalks, chopped

            6             dates (preferably fresh), coarsely chopped

            1/4             cup dried cranberries

            1/2             cup lightly toasted walnuts, coarsely chopped

            1/2             cup nonfat vanilla yogurt

            1             tablespoon lemon juice

Combine all ingredients and serve.

Nutritional information per serving (1/4 of recipe): 147 calories, 3 percent fat (.5 gram), 93 percent carbohydrate, 4 percent protein, 70 milligrams calcium, .4 milligram iron, 14 micrograms folate, 4 grams fiber.

Grilled Italian Chicken Salad

Serves 4
Cooking in cast iron is said to add trace amounts of iron to the nutritional content of food.

            2             chicken breasts, skinned and boned

            1             teaspoon olive oil

            1/2             teaspoon salt

            1             medium red bell pepper, thinly sliced

            1             medium green bell pepper, thinly sliced

            1             small red onion, thinly sliced

            1             small fennel bulb, thinly sliced

            12             fresh basil leaves, torn

            2             tablespoons small capers, drained and rinsed

            2             tablespoons extra-virgin olive oil

            1             tablespoon red wine vinegar

            1             clove garlic, crushed

            1/2             teaspoon red pepper flakes

            Salt and freshly ground black pepper to taste

Toss chicken breasts in olive oil and season with salt. Grill both sides in a very hot cast-iron skillet until no longer pink (approximately 5 minutes per side for a medium breast). Let cool and slice.

    Combine chicken and remaining ingredients in a bowl and toss.

Nutritional information per serving (about 1/2 breast): 155 calories, 36 percent fat (6 grams), 22 percent carbohydrate, 42 percent protein, 41 milligrams calcium, 1 milligram iron, 11 micrograms folate, 2 grams fiber.

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