smart start | Fit Pregnancy

smart start

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



Daily nutritional analysis
First trimester: 2,396 calories, 25 percent fat (66 grams), 56 percent carbohydrate, 19 percent protein, 22 grams fiber, 17 milligrams iron, 1,868 milligrams calcium, 11 milligrams zinc, 3 milligrams vitamin B6, 5 micrograms vitamin B12, 524 micrograms folate.

    Second and third trimesters: 2,623 calories, 27 percent fat (79 grams), 53 percent carbohydrate, 20 percent protein, 22 grams fiber, 18 milligrams iron, 2,030 milligrams calcium, 12 milligrams zinc, 3 milligrams vitamin B6, 5 micrograms vitamin B12, 533 micrograms folate.



Recipes

Tuscan Butternut Squash
and Cannellini Bean Soup With Swiss Chard

Serves 6
To make this soup vegetarian, substitute 21/2 teaspoons of olive oil or soy-based vegetable “bacon” bits for the bacon (heat oil before adding onion and herbs) and use vegetable instead of chicken broth.



    3        slices bacon, diced

    1        onion, peeled and chopped

    1 1/2 teaspoons dried oregano

    1        teaspoon dried rosemary

    6        cups chicken broth

    2        (151/2-ounce) cans cannellini beans, drained

    1        pound butternut squash, peeled, seeded and diced

    3        cloves garlic, minced

    4        cups Swiss chard, chopped

    Salt and black pepper, to taste



Heat a soup pot over medium heat. Add bacon; cook for 2 minutes. Add onion, oregano and rosemary. Sauté for six minutes, or until onion is soft. Stir in broth, beans, squash and garlic; bring to a boil. Reduce heat to low and simmer for 10 minutes. Stir in Swiss chard and cook for 10 minutes more, or until squash and greens are tender. Season with salt and pepper.



Nutritional information per 1-cup serving: 210 calories, 15 percent fat (3.5 grams), 64 percent carbohydrate, 21 percent protein, 7 grams fiber, 4 milligrams iron, 123 milligrams calcium, 1 milligram zinc, .3 milligram B6, 4 micrograms B12, 107 micrograms folate.


Warm Indian-Spiced Salmon Spinach Salad

 Serves 4
Salad

    4        (4-ounce) salmon fillets

    1        teaspoon olive oil

    1        teaspoon brown sugar

    1/4     teaspoon curry powder

    1/4     teaspoon salt

    8        cups spinach leaves

    2        cups purple cabbage, shredded

    1 1/2 cups carrot, shredded

    4        plum tomatoes, diced

Dressing

    1/2    cup orange juice

    3        tablespoons fresh lemon juice

    1        tablespoon olive oil

    1/2     teaspoon curry powder

    Salt and black pepper, to taste

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