super foods | Fit Pregnancy

super foods

These power-packed stars deliver more than good taste for you and your budding baby. Get them all in our 5-day meal plan.

First-trimester nutritional information (daily total): 2,403 calories, 25 percent fat (68 grams), 54 percent carbohydrate, 21 percent protein, 33 grams fiber, 25 milligrams iron, 2,191 milligrams calcium, 724 micrograms folate.

Second- and third-trimester nutritional information (daily total): 2,651 calories, 27 percent fat (81 grams), 52 percent carbohydrate, 21 percent protein, 35 grams fiber, 27 milligrams iron, 2,497 milligrams calcium, 790 micrograms folate.



Day 2
Breakfast

Egg Pocket Sandwich: Fill 1/2 of an 8-inch whole-wheat pita with 1 ounce shredded Swiss or cheddar cheese and 1 medium scrambled egg cooked in a nonstick skillet with 1 teaspoon butter or margarine.

1 cup (8 ounces) vitamin C-fortified cranberry juice

Snack

5 dried figs

1 ounce roasted soy nuts

Lunch

Chicken Caesar Salad: Mix 2 cups romaine lettuce with 1 medium chopped tomato and 1/4 cup each  cucumber and carrots, pared and sliced, topped with 2 ounces cooked, shredded chicken and 2 tablespoons reduced-fat Caesar salad dressing. (Note: Avoid Caesar dressing made with raw eggs.)

1 cup lentil soup

1 small whole-grain roll

Snack

1 cereal bar

8 ounces low-fat milk

Dinner

4 ounces salmon broiled with 1 tablespoon teriyaki sauce and topped with 1 teaspoon sesame seeds

1 cup steamed broccoli with 1 teaspoon butter or margarine

1 cup couscous, prepared according to package directions

Snack

Berry Smoothie: Combine 1/2 cup frozen strawberries or raspberries with 1 teaspoon vanilla extract, 1 teaspoon sugar, 2 ice cubes and 8 ounces plain low-fat yogurt in a blender or food processor.

Additions for second and third trimesters:

1 ounce cheese at breakfast

1 teaspoon margarine on roll at lunch

2 oatmeal raisin cookies at evening snack

First-trimester nutritional information (daily total:)  2,216 calories, 24 percent fat (61 grams), 54 percent carbohydrate, 22 percent protein, 34 grams fiber, 17 milligrams iron, 1,593 milligrams calcium, 612 micrograms folate.

Second- and third-trimester nutritional information (daily total): 2,486 calories, 28 percent fat (80 grams), 51 percent carbohydrate, 21 percent protein, 34 grams fiber, 18 milligrams iron, 1,819 milligrams calcium, 622 micrograms folate.



Day 3
Breakfast

1 cup cooked oatmeal topped with 2 teaspoons brown sugar and 1/4 cup dried chopped dates

8 ounces low-fat milk

Snack

1 medium banana spread with 1 tablespoon peanut or cashew butter

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