Pregnancy Meal Plan - Part 1
The pyramid divides food into six groups.
Here's a quick look at those groups and how many servings a day from each group you should aim for:
• Bread, Cereal, Rice, and Pasta (6-11 servings a day): Choose whole grain varieties like whole-wheat bread or unprocessed brown rice over white whenever possible; they contain the most fiber, vitamins, and nutrients.
• Fruit (2-4 servings a day): Vary the color of the fruit you eat and choose fresh over canned — most prepackaged varieties are preserved in sugary liquid. Bonus: The fiber in fruit will help you head off constipation and hemorrhoids — two common pregnancy symptoms.
• Vegetables (3-5 servings a day): As with fruit, fresh is best for fiber, folate, and other important vitamins. Broccoli, for example, is packed with folate, calcium, and B vitamins — all essential nutrients for your growing baby.
• Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (2-3 servings a day): Choose lean meats and eat fish sparingly (some varieties may be harmful to your baby).
• Milk, Yogurt, and Cheese (2-3 servings a day): Low-fat varieties give you all the nutrients you need without the extra fat. If you can stomach them, dairy products, in general, are a great source of calcium and protein.
• Fats, Oils, and Sweets (use sparingly): Some fats are better than others. It's okay to indulge your sweet tooth every now and then, but try to substitute healthy alternatives when a craving for junk food hits.
Sample menu for a pregnant woman:
(you may include some more snacks or food items to boost your Calcium intake as well)
Breakfast:
1/4 cantaloupe
2 whole-wheat pancakes with blueberry sauce
1 cup skim milk
Lunch:
Chili-stuffed baked potato topped with low-fat, low-sodium cheddar cheese
1 cup spinach-orange salad
6 wheat crackers
1 cup skim milk
Dinner:
Apricot-glazed chicken, 1 breast half
3/4 cup rice-pasta pilaf
1 cup tossed salad w/ reduced-calorie Italian dressing
2 small hard rolls
1/2 cup vanilla ice milk
Snacks:
6 oz nonfat plain yogurt
1/2 cup fat-free cottage cheese
1/2 medium apple
1 large soft pretzel
Source >> www.conceiveonline.com
Menu reviewed and approved by the BabyCenter.com nutrition board.
During your pregnancy, try to eat between six and 11 servings of the following grains and two to three servings from the legume family daily. Each item below equals one serving.
• 1/2 cup cooked wheat, oatmeal, or barley cereal
• 1/2 cup ready-to-eat whole grain cereal
• 4-inch square cornbread
• 1/2 whole-wheat bagel
• 1/2 raisin or plain bagel
• 1 slice of whole-wheat, French, or sourdough bread
• 1/2 hamburger or hot dog bun
• 1/2 English muffin
• 1/2 whole-wheat pita pocket (6 inches across)
• 1/2 cup cooked wild rice
• 1/2 cup cooked brown rice
• 1 rice cake
• 1/2 cup cooked whole-wheat noodles or pasta
• 1/2 cup cooked peas
• 1/2 cup kidney, garbanzo, lima, or black beans
• 1/2 cup lentils
• 3/4 cup soybeans
• 1 corn or whole-wheat tortilla
• 1 medium waffle or pancake (4 1/2 inches across)
• 3 tablespoons wheat germ
Source : www.babycenter.com
Here's a quick look at those groups and how many servings a day from each group you should aim for:
• Bread, Cereal, Rice, and Pasta (6-11 servings a day): Choose whole grain varieties like whole-wheat bread or unprocessed brown rice over white whenever possible; they contain the most fiber, vitamins, and nutrients.
• Fruit (2-4 servings a day): Vary the color of the fruit you eat and choose fresh over canned — most prepackaged varieties are preserved in sugary liquid. Bonus: The fiber in fruit will help you head off constipation and hemorrhoids — two common pregnancy symptoms.
• Vegetables (3-5 servings a day): As with fruit, fresh is best for fiber, folate, and other important vitamins. Broccoli, for example, is packed with folate, calcium, and B vitamins — all essential nutrients for your growing baby.
• Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (2-3 servings a day): Choose lean meats and eat fish sparingly (some varieties may be harmful to your baby).
• Milk, Yogurt, and Cheese (2-3 servings a day): Low-fat varieties give you all the nutrients you need without the extra fat. If you can stomach them, dairy products, in general, are a great source of calcium and protein.
• Fats, Oils, and Sweets (use sparingly): Some fats are better than others. It's okay to indulge your sweet tooth every now and then, but try to substitute healthy alternatives when a craving for junk food hits.
Sample menu for a pregnant woman:
(you may include some more snacks or food items to boost your Calcium intake as well)
Breakfast:
1/4 cantaloupe
2 whole-wheat pancakes with blueberry sauce
1 cup skim milk
Lunch:
Chili-stuffed baked potato topped with low-fat, low-sodium cheddar cheese
1 cup spinach-orange salad
6 wheat crackers
1 cup skim milk
Dinner:
Apricot-glazed chicken, 1 breast half
3/4 cup rice-pasta pilaf
1 cup tossed salad w/ reduced-calorie Italian dressing
2 small hard rolls
1/2 cup vanilla ice milk
Snacks:
6 oz nonfat plain yogurt
1/2 cup fat-free cottage cheese
1/2 medium apple
1 large soft pretzel
Source >> www.conceiveonline.com
Menu reviewed and approved by the BabyCenter.com nutrition board.
During your pregnancy, try to eat between six and 11 servings of the following grains and two to three servings from the legume family daily. Each item below equals one serving.
• 1/2 cup cooked wheat, oatmeal, or barley cereal
• 1/2 cup ready-to-eat whole grain cereal
• 4-inch square cornbread
• 1/2 whole-wheat bagel
• 1/2 raisin or plain bagel
• 1 slice of whole-wheat, French, or sourdough bread
• 1/2 hamburger or hot dog bun
• 1/2 English muffin
• 1/2 whole-wheat pita pocket (6 inches across)
• 1/2 cup cooked wild rice
• 1/2 cup cooked brown rice
• 1 rice cake
• 1/2 cup cooked whole-wheat noodles or pasta
• 1/2 cup cooked peas
• 1/2 cup kidney, garbanzo, lima, or black beans
• 1/2 cup lentils
• 3/4 cup soybeans
• 1 corn or whole-wheat tortilla
• 1 medium waffle or pancake (4 1/2 inches across)
• 3 tablespoons wheat germ
Source : www.babycenter.com
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