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.

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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