What it supplies: Protein, carbohydrates, fat (if milk is not fat-free) and B vitamins. This is also the only dairy food with beneficial levels of vitamin D.
What it supplies: Protein, B vitamins, and small but significant levels of iron and zinc. While it’s generally low in fat, the type of fat that seafood does contain is largely the omega-3 variety (see “Baby-Building Nutrients”). Fattier species, such as salmon and bluefish, are excellent omega-3 sources, but even canned tuna fish contains some of these beneficial fats. (It’s best to forgo fresh tuna steaks, shark and swordfish when pregnant. Also, don’t eat raw or undercooked fish.)
food>> sweet potato
What it supplies: Carbohydrates, vitamin C, folate, fiber and carotenoids, primarily beta-carotene.
food>> whole grains
What they supply: Carbohydrates and fiber, for starters. Enriched whole grains are fortified with folic acid and other B vitamins, iron and zinc; some grain products also may contain added calcium and vitamin D.
What it supplies: Protein, carbohydrates, calcium, B vitamins and zinc. Plain yogurt contains more calcium than milk and is the richest of all yogurts in zinc. Many brands also contain live active cultures.
1 cup whole-grain cereal, such as Wheat Chex or Post Premium Raisin Bran
8 ounces low-fat (2 percent) milk
1 cup calcium-fortified orange juice
1 medium banana
8 ounces low-fat vanilla yogurt
Tuna Salad Sandwich: 3 ounces water-packed tuna, drained, mixed with 1/4 cup chopped water chestnuts or celery and 1 tablespoon mayonnaise on 2 slices whole-grain bread. Add lettuce, tomato and pickles, if desired.
1 ounce pretzels
8 ounces low-fat milk
1 medium pear
10 soda crackers with 2 tablespoons soy nut butter
4 ounces grilled top sirloin steak
1 medium baked sweet potato with 1 teaspoon butter or margarine
3 cups raw spinach sautéed with 2 teaspoons olive oil and minced garlic, if desired
8 ounces low-fat milk
4 graham crackers
8 ounces hot chocolate
Additions for second and third trimesters:
2 tablespoons wheat germ added to vanilla yogurt at morning snack
8 ounces low-fat milk at afternoon snack
1 teaspoon olive oil on spinach at dinner
1 teaspoon soy nut butter added to graham crackers at evening snack