smart start | Fit Pregnancy

smart start

{Good nutrition to help you make the most of your prenatal diet}


five days of SMART EATING

This five-day eating plan provides 100 percent of many nutrients vital to baby's growth and development.  (Prenatal iron needs are difficult to satisfy with food;  that's why iron supplements are often prescribed in the second and third trimesters.)  Talk to your doctor about additional viatmin and mineral supplements.  We've provided extra calories as add-ons for later in pregnancy, when calorie needs increase.

The asterisks (*) refer to recipes.

Day 1


1    cup high-fiber cereal

8    ounces skim milk

1    medium banana

1    small bran muffin topped with 1 teaspoon butter and 1 teaspoon orange marmalade


4    graham cracker squares topped with 1 tablespoon peanut butter

4    ounces orange juice


      Roast beef pita: 3 ounces whole-wheat pita bread, 3 ounces lean roast beef, 1 teaspoon mustard, 2 romaine       lettuce leaves, 1 tomato slice

8    ounces skim milk

1/4medium cantaloupe


4   cups low-fat microwave popcorn


1   serving Warm Indian-Spiced Salmon Spinach Salad*

1   cup cooked orzo pasta

2   teaspoons butter

1   medium pear


2   fig bar cookies

8   ounces skim milk

{Second- and third-trimester additions}

2    tablespoons raisins in morning cereal

4    ounces orange juice at midmorning snack

1    fig bar for after dinner

Daily nutritional analysis
First trimester: 2,375 calories, 25 percent fat (66 grams), 55 percent carbohydrate, 21 percent protein, 38 grams fiber, 32 milligrams iron, 1,419 milligrams calcium, 22 milligrams zinc, 4 milligrams vitamin B6, 12 micrograms vitamin B12, 714 micrograms folate.

    Second and third trimesters: 2,641 calories, 24 percent fat (71 grams), 57 percent carbohydrate, 19 percent protein, 42 grams fiber, 39 milligrams iron, 1,460 milligrams calcium, 24 milligrams zinc, 4 milligrams vitamin B6, 13 micrograms vitamin B12, 835 micrograms folate.

Day 2


Egg and cheese sandwich: 1 whole-wheat English muffin, 1 ounce Swiss cheese, 1 egg fried in 1 teaspoon butter

8    ounces orange juice


1/4 cup mixed dried apples and apricots


1    serving Tuscan Butternut Squash and Cannellini Bean Soup With Swiss Chard*

1    medium whole-wheat roll

8    ounces skim milk

1/2 cup pineapple chunks


8    ounces plain nonfat yogurt mixed with 1 teaspoon raspberry jam, 1/4 cup raspberries and 1/4 cup Grape-Nuts


     Chicken broccoli pasta: 11/2 cup cooked ziti or rotini tossed with 4 ounces cubed skinless, boneless chicken      breast sautéed in 1 tablespoon canola oil, and 2 cups steamed, chopped broccoli topped with 2 tablespoons      Parmesan cheese

8   ounces skim milk


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