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.



Lunch

1 3-ounce lean ground beef patty* on a mixed-grain hamburger bun

2 ounces baked french fries with 1/4 cup ketchup*

8 ounces nonfat milk*



Snack

6 ounces mango juice

2 slices French baguette with 1 ounce brie*



Dinner

3 ounces lean grilled steak with onions*

1/2 cup steamed new potatoes with basil, parsley and olive oil

1 rye dinner roll

Grilled squash*: Heat 2 tablespoons olive oil in skillet. Add 1 sliced medium zucchini, 2 sliced small yellow squash, 1 sliced red onion, 1 sliced red bell pepper and 2 teaspoons fresh basil, and sauté until brown. Serves 4.



Second- and Third-Trimester Additions

1 oat-bran dinner roll

1 scrambled egg

2 reduced-fat vanilla creme cookies



First trimester: 1,982 calories, 37 percent fat (81 grams), 43 percent carbohydrate,

20 percent protein, 1,075 milligrams calcium, 230 micrograms folic acid, 16 milligrams iron, 1.71 milligrams vitamin B6, 13 milligrams zinc, 16 grams fiber.


Second and third trimesters: 2,253 calories, 37 percent fat (93 grams), 47 percent carbohydrate, 16 percent protein, 1,124 milligrams calcium, 260 micrograms folic acid, 18 milligrams iron, 1.8 milligrams vitamin B6, 14 milligrams zinc, 17 grams fiber.

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