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.



Second- and Third-Trimester Additions

1 bran muffin

6 ounces cranberry juice cocktail


First trimester: 2,008 calories, 26 percent fat (58 grams), 57 percent carbohydrate, 17 percent protein, 1,179 milligrams calcium, 742 micrograms folic acid, 30 milligrams iron, 3.45 milligrams vitamin B6, 12 milligrams zinc, 30 grams fiber.


Second and third trimesters: 2,334 calories, 26 percent fat (68 grams), 59 percent carbohydrate, 15 percent protein, 1,235 milligrams calcium, 758 micrograms folic acid, 32 milligrams iron, 3.7 milligrams vitamin B6, 13 milligrams zinc, 35 grams fiber.




Day 4


Breakfast

1 ounce high-fiber cereal* with 4 ounces nonfat milk* and 1 sliced banana*

8 ounces orange juice*

Snack

1 oat-bran bagel* with 2 tablespoons cream cheese

1 cup apple-cinnamon tea



Lunch

1 whole-wheat pita* with 1/8 cup hummus and 1/4 cup soybean sprouts

1 carrot and 1 celery stalk, cut into strips, with 1/8 cup low-calorie Italian dressing

1 apple

8 ounces nonfat milk*



Snack

Banana-strawberry shake*: Blend 1 banana, 1/2 cup frozen strawberries,

1/2 teaspoon vanilla extract and 1 teaspoon honey until smooth.



Dinner

3 ounces grilled salmon topped with 1 tablespoon olive oil, 1/8  cup chopped coriander, 1/8  cup chopped parsley and 1 tablespoon lemon juice

1/2 cup mashed potatoes* with 2 teaspoons margarine

1/2 cup Savory Spinach*: Sauté 1 sliced onion in 2 tablespoons olive oil until brown. Add 2 bunches fresh, cleaned spinach and cook, stirring frequently, until wilted. Season to taste with salt and pepper. Serves 2.

1/2 cup sliced peaches in juice



Second- and Third-Trimester Additions

1 scoop chocolate ice cream* with 2 tablespoons chopped walnuts

1 apple with 1 ounce Gruyère cheese*



First trimester: 1,973 calories, 29 percent fat (64 grams), 59 percent carbohydrate, 12 percent protein, 1,044 milligrams calcium, 524 micrograms folic acid, 18 milligrams iron, 3 milligrams vitamin B6, 14 milligrams zinc, 38 grams fiber.



Second and third trimesters: 2,330 calories, 32 percent fat (83 grams), 57 percent carbohydrate, 11 percent protein, 1,414 milligrams calcium, 544 micrograms folic acid, 19 milligrams iron, 3.1 milligrams vitamin B6 , 15 milligrams zinc, 42 grams fiber.





Day 5

Breakfast

1 whole-wheat English muffin* with 2 tablespoons strawberry jam and 2 slices Canadian bacon

8 ounces nonfat milk*



Snack

1/2 cup 2 percent cottage cheese*

1/2 cup peach slices in juice

4 wheat crackers

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