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.

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Lunch
1/2 cup hummus
1/2 8-inch whole-wheat pita bread (for dipping)
8 baby carrots
8 ounces low-fat milk
1 medium orange
Snack
4 cups low-fat microwave popcorn
8 ounces tomato juice
Dinner
2 slices thin-crust cheese or vegetable pizza
2 cups garden salad with 2 tablespoons reduced-fat Italian dressing
Snack
Pear Sundae: Top 1/2 poached or canned pear with 1/2 cup vanilla frozen yogurt and 2 tablespoons chocolate syrup.
Additions for second and third trimesters:
2 tablespoons chopped walnuts to oatmeal at breakfast
1 tablespoon peanut butter to banana at morning snack
8 ounces vitamin C-fortified cranberry juice at dinner

First-trimester nutritional information (daily total): 2,280 calories, 22 percent fat (57 grams), 63 percent carbohydrate, 15 percent protein, 33 grams fiber, 15 milligrams iron, 1,513 milligrams calcium, 793 micrograms folate.
Second- and third-trimester nutritional information (daily total): 2,672 calories, 24 percent fat (74 grams), 62 percent carbohydrate, 14 percent protein, 35 grams fiber, 17 milligrams iron, 1,538 milligrams calcium, 819 micrograms folate.

Day 4
Breakfast
Fluffy Pancakes: Combine 1 cup plain low-fat yogurt and 1 medium egg. Blend in 1 cup pancake mix. Drop 3 tablespoons per pancake on a nonstick skillet coated with 1 tablespoon margarine or canola oil. Serving size: 6 3-inch pancakes (half of recipe). Top with 2 tablespoons maple syrup, 2 teaspoons margarine or butter and 1/2 cup blueberries.
8 ounces low-fat milk
Snack
1 ounce mixed nuts
8 ounces calcium-fortified orange juice
Lunch
1 piece thin-crust pizza (left over from previous night)
1 1/2 cups Winter Fruit Salad: Combine equal parts orange, grapefruit and kiwi fruit.
Snack
10 animal crackers
Dinner
Pasta, Broccoli and Beans: Combine
1 1/2 cups cooked pasta with 1 cup steamed, chopped broccoli and 1/2 cup cooked, drained garbanzo beans (canned is fine). Top with 2 tablespoons Parmesan cheese.
8 ounces low-fat milk
Snack
1 cup low-fat chocolate pudding
Additions for second and third trimesters:
8 ounces low-fat milk at afternoon snack
1 tablespoon Parmesan cheese at dinner
1 ounce Italian bread at dinner
2 tablespoons whipped topping on pudding at evening snack
First-trimester nutritional information (daily total): 2,404 calories, 23 percent fat (63 grams), 61 percent carbohydrate, 16 percent protein, 18 grams fiber, 12 milligrams iron, 2,397 milligrams calcium, 467 micrograms folate.
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