smart start | Fit Pregnancy

smart start

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



Day 4

Breakfast

2    whole-grain frozen waffles

2    tablespoons pure maple syrup

1    teaspoon butter

8    ounces skim milk

1    cup cubed cantaloupe

Snack

2    tablespoons raisins mixed with 2 tablespoons chopped walnuts

Lunch

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

2    ounces whole-wheat pita bread

1    ounce Havarti cheese

1    medium orange

8    ounces skim milk

Snack

2    tablespoons hummus

1    cup chopped raw red bell pepper

Dinner

1    serving Braised Raspberry-Cranberry Chicken Breasts*

1    cup cooked egg noodles

1    teaspoon butter

1    cup cooked carrots

8    ounces skim milk

Snack

1    serving Pumpkin Gingerbread With Molasses Cream*



{Second- and third-trimester additions}

1    granola bar at breakfast

2    tablespoons semisweet chocolate chips at midmorning snack

1    ounce Havarti cheese at lunch

2    teaspoons butter at dinner


Daily nutritional analysis
First trimester: 2,316 calories, 23 percent fat (58 grams), 57 percent carbohydrate, 20 percent protein, 38 grams fiber, 24 milligrams iron, 1,811 milligrams calcium, 13 milligrams zinc, 3 milligrams vitamin B6, 5 micrograms vitamin B12, 581 micrograms folate.

    Second and third trimesters: 2,758 calories, 29 percent  fat (89 grams), 53 percent carbohydrate, 18 percent protein, 38 grams fiber, 25 milligrams iron, 2,069 milligrams calcium, 15 milligrams zinc, 3 milligrams vitamin B6, 5 micrograms vitamin B12, 614 micrograms folate.


Day 5

Breakfast

1    cinnamon-raisin bagel (2 ounces) with 1 cup low-fat cottage cheese

1    medium pear

8    ounces cranberry apricot juice

Snack

8    ounces nonfat vanilla yogurt mixed with 1 cup high-fiber cereal

Lunch

Chef’s salad: 2 cups romaine lettuce, 1/2 cup chopped tomato, 1/4 cup grated carrots, 1/2 cup garbanzo beans, 1 hard-cooked egg, 1 tablespoon sunflower seeds, 2 ounces tofu (baked garlic herb Italian-style) topped with 1 tablespoon reduced-fat vinaigrette

1    medium whole-grain roll

1    teaspoon butter

Snack

1    medium banana spread with 1 tablespoon cashew butter

Dinner

1    serving Double Cheese Grits Smothered With Vegetables Ragout*

8    ounces skim milk

1    cup cubed mixed fruit

Snack

2    medium chocolate chip cookies

8    ounces skim milk



{Second- and third-trimester additions}

1    ounce turkey and 1 tablespoon vinaigrette on lunch salad

4    ounces skim milk at afternoon snack

1    chocolate chip cookie for after dinner

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