Smart, simple nutrition | Fit Pregnancy

Smart, simple nutrition

Eating right when you’re pregnant doesn’t have to be, well, laborious. Our five-day meal plan will keep you healthy and satisfied the easy way.





The five-day nutrient-dense meal plan




The key nutrients here — calcium, folic acid, iron, zinc — are “marker nutrients,” meaning that if you get enough of them, chances are you’re getting everything else you need as well. Why? These four are mainly found in foods that are nutrient-dense. Here, the foods richest in these nutrients are marked with asterisks. This plan is designed to meet your first-trimester needs; the second- and third-trimester additions can be eaten at any time during the day.



Day 1

Breakfast

2 slices whole-wheat toast* with 2 tablespoons peanut butter*

8 ounces nonfat milk*



Snack

1/2 cup pear sorbet topped with 1/2 cup fresh blueberries*



Lunch

1 medium baked potato* topped with 1 tablespoon low-fat sour cream, 2 teaspoons low-fat margarine and 1/2 cup chopped broccoli*

Mixed salad*: 1 cup shredded romaine lettuce leaves, 1/2 sliced tomato, 1/8 sliced red bell pepper and 2 tablespoons low-calorie French dressing

8 ounces nonfat milk*



Snack

1 baked apple: Spoon 1 teaspoon reduced-fat margarine, 1 teaspoon brown sugar and 1/2 teaspoon cinnamon into a cored apple. Microwave until soft, 2–5 minutes.



Dinner

Fajitas*: 2 flour tortillas filled with 2 ounces beef strips, 1/2 cup pinto beans, 1 ounce shredded cheddar cheese, 1/2 cup chopped romaine lettuce, 1 chopped tomato and 1/8 avocado



Second- and Third-Trimester Additions

1 cup low-fat fruit yogurt* topped with 1 tablespoon granola

1 kiwi, sliced

 
First trimester: 2,007 calories, 24 percent fat (54 grams), 59 percent carbohydrate, 17 percent protein, 1,231 milligrams calcium, 813 micrograms folic acid, 19 milligrams iron, 2.3 milligrams vitamin B6, 13 milligrams zinc, 49 grams fiber.


Second and third trimesters: 2,316 calories, 23 percent fat (59 grams), 61 percent carbohydrate, 16 percent protein, 1,569 milligrams calcium, 839 micrograms folic acid, 20 milligrams iron, 2.4 milligrams vitamin B6, 14 milligrams zinc, 53 grams fiber.





Day 2

Breakfast

2 whole-wheat pancakes topped with 1/2 cup sliced strawberries* and 2 tablespoons syrup

8 ounces nonfat milk*



Snack

8 ounces orange juice*

1 low-fat cereal bar*



Lunch

1 whole-wheat pita* filled with 1 ounce Swiss cheese*, 1/4 cup shredded romaine lettuce, 2 slices tomato and 2 teaspoons mayonnaise

1/2 cup ice milk*

1 banana, sliced, drizzled with honey*

8 ounces nonfat milk*



Snack

8 ounces nonfat milk* with 2 tablespoons chocolate syrup

3 reduced-fat chocolate chip cookies

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