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.

Smart Snacks Eating two snacks of about 150 calories each is an easy way to get the extra 300 calories you need daily in your second and third trimesters. Try these healthful suggestions from Eating for Pregnancy: An Essential Guide to Nutrition With Recipes for the Whole Family (Marlowe & Co., 2003). 1 hard-boiled egg with 1 slice whole-wheat bread: 147 calories 1¼2 cup low-fat yogurt with 2 tablespoons granola: 150 calories 1 cup fresh vegetables with 1¼4 cup sour-cream-based spinach dip: 150 calories 1¼3 cup black bean dip with 5 whole-wheat crackers: 154 calories 2 celery stalks with 11¼2 tablespoons peanut butter: 155 calories 1¼4 cup hummus with 3 whole-wheat crackers: 158 calories 1 ounce cheddar cheese with 3 whole-wheat crackers: 167 calories 3¼4 cup fortified cereal with 1¼2 cup reduced-fat (2%) milk: 171 calories Half of a peanut butter sandwich: 172 calories 1¼2 cup low-fat cottage cheese with 2 rye crisp- bread crackers: 173 calories recipes

 Sesame Noodles With Spinach Serves 4 Prep time: 15 minutes Cook time: 15 minutes 8 ounces linguini noodles 2 tablespoons toasted sesame oil 2 tablespoons soy sauce 1 tablespoon seasoned rice vinegar 1¼2 cup red bell pepper, thinly sliced 11¼2 cups baby spinach leaves, stems removed, tightly packed 1 very small garlic clove, crushed Cook the noodles according to the package directions. Drain and rinse quickly under cold water. Drain again, then place in a large bowl. Add the sesame oil, soy sauce and rice vinegar to the noodles and toss to coat. Add the remaining ingredients and toss gently until well combined. Nutritional information per serving (1 cup): 253 calories, 26% fat (7 g), 61% carbohydrate (39 g), 13% protein (8 g), 3 g fiber, 3 mg iron, 28 mg calcium, 120 mcg folate.

Red Lentil Soup Serves 6–8 Prep time: 15 minutes Cook time: 35 minutes 2 tablespoons unsalted butter 1 medium onion, chopped 2 garlic cloves, crushed 3 carrots, peeled and sliced 11¼2 cups red lentils, rinsed (available at health-food stores) 7 cups fat-free, low-sodium chicken or vegetable stock, or water 1 teaspoon dried mint Dash paprika Salt and freshly ground pepper Melt the butter in a 6-quart saucepan over medium-high heat. Add the onion and sauté for 3 minutes. Add the garlic, carrots, lentils and stock and bring to a boil. Reduce heat and simmer, uncovered, for 30 minutes, or until the carrots and lentils are soft. During the last 20 minutes of cooking, add the mint, paprika, and salt and pepper to taste. Thin soup with additional stock or water, if desired. Nutritional information per serving (1 cup): 236 calories, 19% fat (5 g), 56% carbohydrate (34 g), 25% protein (15 g), 6 g fiber, 4 mg iron, 47 mg calcium, 106 mcg folate.

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