smart start | Fit Pregnancy

smart start

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

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Snack  

1   serving Pumpkin Gingerbread With Molasses Cream*



{Second- and third-trimester additions}

1/4  cup mixed dried apples and apricots at midmorning snack

1     teaspoon butter on roll at lunch

1/2  cup mandarin oranges at lunch


Daily nutritional analysis
First trimester: 2,295 calories, 21 percent fat (53 grams), 58 percent carbohydrate, 21 percent protein, 29 grams fiber, 21 milligrams iron, 2,100 milligrams calcium, 13 milligrams zinc, 3 milligrams vitamin B6, 6 micrograms vitamin B12, 712 micrograms folate.

    Second and third trimesters: 2,440 calories, 23 percent fat (63 grams), 58 percent carbohydrate, 19 percent protein, 31 grams fiber, 22 milligrams iron, 2,200 milligrams calcium, 14 milligrams zinc, 3 milligrams vitamin B6, 6 micrograms vitamin B12, 719 micrograms folate.


Day 3

Breakfast

Breakfast smoothie: Blend together 8 ounces skim milk, banana, 1 teaspoon sugar, 1 teaspoon vanilla extract

1        sesame-seed bagel (2 ounces) with 1 tablespoon peanut butter

Snack

10     animal crackers

4        ounces skim milk

Lunch

Tuna sandwich: 2 ounces tuna packed in water, 1 tablespoon reduced-fat mayonnaise, 1/4 cup chopped celery

2        slices oatmeal bread

1        medium apple

10      baby carrots with herb dip made with 1/2 cup plain nonfat yogurt and fresh or dried herbs

8        ounces skim milk

Snack

1        ounce cashews

8        ounces cranberry juice (vitamin C added)

Dinner

1        serving Gingery Flank Steak Stir-Fry With Crunchy Vegetables*

1 1/2 cups cooked rice

1/2    cup grapes

Snack

1/2    cup low-fat chocolate frozen yogurt topped with 1 tablespoon semisweet chocolate chips



{Second- and third-trimester additions}

4        ounces skim milk at midmorning snack

1/2    cup grapes at afternoon snack

2        teaspoons butter on rice at dinner

1/3    cup dried cranberries for after dinner





Daily nutritional analysis
First trimester: 2,350 calories, 25 percent fat (66 grams), 56 percent carbohydrate, 19 percent protein, 20 grams fiber, 17 milligrams iron, 1,516 milligrams calcium, 17 milligrams zinc, 3 milligrams vitamin B6, 8 micrograms vitamin B12, 643 micrograms folate.

    Second and third trimesters: 2,685 calories, 25 percent fat (75 grams), 57 percent carbohydrate, 18 percent protein, 23 grams fiber, 18 milligrams iron, 1,700 milligrams calcium, 18 milligrams zinc, 3 milligrams vitamin B6, 9 micrograms vitamin B12, 652 micrograms folate.

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