The Right Stuff | Fit Pregnancy

The Right Stuff

Eating the healthiest food possible during pregnancy can give you and your baby the nutrients you both need to thrive.

tuesday Breakfast 1 medium plain bagel, toasted 2 tablespoons peanut butter 1 banana 1 cup reduced-fat (2%) milk Lunch 11¼2 cups leftover Sesame Noodles With Spinach* 8 baby carrots 1 cup reduced-fat (2%) milk 1 granola bar 1 orange Dinner 4 ounces beef steak (such as T-bone), broiled or grilled and well done 1 medium sweet potato, baked (about 3¼4 cup) 1 teaspoon butter 1¼2 cup cooked broccoli florets 1 cup reduced-fat (2%) milk Nutritional information per day: 1,979 calories, 34% fat (75 g), 49% carbohydrate (242 g), 17% protein (87 g), 24 g fiber, 14 mg iron, 1,161 mg calcium, 475 mcg folate.

wednesday Breakfast Smoothie: Blend together 1 cup low-fat vanilla yogurt, 1¼2 banana, 1¼2 cup fresh or frozen berries, 1 teaspoon sugar, 1–2 ice cubes. 1 medium oat-bran muffin Lunch 11¼2 cups Red Lentil Soup* 1 whole-wheat roll 2 ounces cheddar cheese 1 cup reduced-fat (2%) milk Dinner 11¼2 cups store-bought or frozen lasagna with meat 2 cups packaged Caesar salad kit with 2 tablespoons reduced-fat dressing 1 cup reduced-fat (2%) milk 1¼2 cup frozen yogurt Nutritional information per day: 2,042 calories, 31% fat (70 g), 47% carbohydrate (246 g), 22% protein (113 g), 22 g fiber, 13 mg iron, 2,443 mg calcium, 451 mcg folate.

thursday Breakfast 2 scrambled eggs 2 slices whole-wheat bread 2 teaspoons jam 1¼2 grapefruit 1 cup reduced-fat (2%) milk Lunch 1 Veggie Cheese Wrap* 1 banana 1 cup reduced-fat (2%) milk Dinner 4-ounce turkey burger on a bun with 2 tomato slices, 1 lettuce leaf, ketchup, mustard and relish 1 cup tabbouleh salad 1 cup reduced-fat (2%) milk 1¼2 cup frozen yogurt 2 tablespoons granola topping Nutritional information per day: 2,007 calories, 38% fat (87 g), 43% carbohydrate (217 g), 19% protein (96 g), 30 g fiber, 10 mg iron, 1,765 mg calcium, 314 mcg folate.

friday Breakfast 2 packets instant oatmeal with raisins and spices 1 cup reduced-fat (2%) milk 1 banana Lunch “Salad Bar” Salad: Toss together 2 cups romaine lettuce, 1 hard-boiled egg, 1¼2 cup low-fat cottage cheese, 1¼4 cup diced red bell peppers, 1¼2 cup garbanzo beans, 3 tablespoons light Italian dressing. 1 whole-wheat pita 2 tangerines 1 cup reduced-fat (2%) milk Dinner 2 slices cheese pizza 1¼2 cup cooked spinach 1 cup reduced-fat (2%) milk 1 cup Winter Fruit Salad* Nutritional information per day: 2,152 calories, 21% fat (51 g), 61% carbohydrate (339 g), 18% protein (100 g), 37 g fiber, 26 mg iron, 2,090 mg calcium, 867 mcg folate.

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