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Power snacking—eating foods that are high in nutrition—is one of the best ways to satisfy your hunger and alleviate pregnancy-related nausea. What’s more, mini-meals that contain approximately 150 calories can help keep you energized throughout the day and relieve heartburn, says Kim Galeaz, R.D., a nutritionist in Indianapolis. So instead of reaching for a candy bar the next time you need to munch between meals, try one of these tasty, healthful snacks.
Mock Cherry Cannoli
>>power punch: 349 mg calcium
Blend 1/3 cup nonfat ricotta cheese with 2 tablespoons dried cherries, 1 1/2 teaspoons honey and 1/4 teaspoon pure almond extract. Spoon mixture into a small ice-cream cone. serves 1. serving size: 1 cone. 186 calories.
>>power punch: 283 mg calcium
Place 1 10-inch whole-wheat tortilla in a nonstick skillet over low heat. Sprinkle with 1/2 cup reduced-fat shredded cheese. Cover and cook for 1 1/2 minutes, or until cheese has melted. Fold tortilla in half, cut into 4 wedges and serve with salsa. serves 2. serving size:
2 wedges with 1/4 cup salsa. 163 calories.
Turkey-Hoisin Lettuce Rolls
>>power punch: 12 g protein
Lay out 2 large butter-lettuce leaves. Place a 1-ounce slice of turkey on each leaf. Spread each slice of turkey with 2 teaspoons hoisin sauce. Shred half of a carrot and sprinkle equal portions over both slices of turkey. Roll up each lettuce leaf like a spring roll and enjoy. serves 1. serving size: 2 rolls. 135 calories.
Asian Bean Dip
>>power punch: 7.5 g protein
In a food processor, combine 1 15-ounce can black beans, rinsed and drained; 3 tablespoons orange juice; 1 1/2 tablespoons creamy peanut butter; 1 tablespoon lime juice; 1 teaspoon chili paste; and 1/4 teaspoon coarse salt. Whip until smooth and serve with cucumber spears. serves 4. serving size: 1/3 cup dip and 6 4-inch cucumber spears. 135 calories.
Blueberries in Lemon-Maple Yogurt
>>power punch: 265 mg calcium
Combine 3/4 cup blueberries with 1/2 cup nonfat plain yogurt, 1 1/2 tablespoons pure maple syrup, 1 teaspoon grated lemon rind and 1/2 teaspoon fresh-squeezed lemon juice. serves 1. serving size: 1 cup. 195 calories.
>>power punch: 5.5 g fiber
Combine 1 medium tomato, chopped, with 1/4 cup canned white beans, rinsed and drained; 2 basil leaves, torn; 1 teaspoon grated Romano cheese; 1/2 teaspoon balsamic vinegar; 2 small garlic cloves, minced; and salt and pepper to taste. Spoon half of the mixture onto 2 slices of toasted whole-wheat baguette. Refrigerate remaining half for later. serves 2. serving size: 1/3 cup bean mixture and 2 1/4-inch-thick slices whole-wheat baguette. 136 calories.