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.

Second- and third-trimester nutritional information (daily total): 2,637 calories, 26 percent fat (78 grams), 59 percent carbohydrate, 15 percent protein, 19 grams fiber, 12 milligrams iron, 2,508 milligrams calcium, 476 micrograms folate.

Day 5

Breakfast Smoothie: Combine 6 ounces calcium-fortified orange juice, 1/3 cup pineapple chunks and 1/2 cup vanilla low-fat yogurt in a blender. Whip until frothy.

1 slice whole-grain toast with 1 tablespoon peanut butter


Salad: Combine 2 cups raw spinach, chopped; 1/4 cup each canned artichoke hearts, drained and sliced; shredded carrot and roasted red pepper, drained and sliced; 2 ounces turkey; 1 ounce Swiss cheese. Toss with 2 tablespoons reduced-fat Italian dressing.

1 small whole-grain roll with 1 teaspoon butter or margarine

1 medium Granny Smith apple


4 fig bars

8 ounces low-fat milk


Beef Roll-ups: Filling: Marinate 4 ounces trimmed boneless top sirloin steak, cut 3/4 inch thick, in 2 tablespoons each lime juice and olive oil for 20 minutes, then stir-fried for 5–10 minutes over medium-high heat; 1 1/2 cups raw sliced red and green bell peppers and onions sautéed in 2 teaspoons canola oil. Roll up in 2 warmed 6-inch tortillas.

1 cup black bean soup

8 ounces low-fat milk


Trail Mix: 1/2 cup Whole Wheat Chex, 2 tablespoons chopped dried apricots, 2 tablespoons chocolate chips

Additions for second and third trimesters:

1 slice whole-wheat toast at breakfast

1 ounce turkey at lunch

8 ounces low-fat vanilla yogurt at evening snack

First-trimester nutritional information (daily total): 2,358 calories, 29 percent fat (77 grams), 51 percent carbohydrate, 20 percent protein, 28 grams fiber, 24 milligrams iron, 1,841 milligrams calcium, 451 micrograms folate.

Second- and third-trimester nutritional information (daily total): 2,661 calories, 27 percent fat (82 grams), 52 percent carbohydrate, 21 percent protein, 29 grams fiber, 26 milligrams iron, 2,245 milligrams calcium, 491 micrograms folate.