Pregnancy

By: Sabrina Jordan

Meal


Breakfast

1 cup whole-grain cereal with 1 cup
1percent milk, topped with
1 tablespoon chopped nuts
1/2 cantaloupe (or 1 cup blueberries or pineapple chunks)
1 cup grapefruit juice


Lunch
Turkey and cheese sandwich (2 ounces turkey breast, 11/2 ounces Swiss cheese topped with roasted
red peppers on 2 slices of whole-wheat bread)
1 cup vegetable soup
4 ounces seltzer water with
4 ounces cranberry juice


Snack
Yogurt/fruit shake (In a blender, mix 1 cup vanilla frozen yogurt with 1 banana and 1 cup fresh strawberries, raspberries or blueberries.)


Dinner
Tossed salad (lettuce, tomato, carrots and green pepper) drizzled with 2 tablespoons Italian dressing
5 ounces grilled chicken breast, cut into chunks and stir-fried with
1 cup assorted vegetables (e.g., mushrooms, broccoli and onions) with 1 tablespoon vegetable oil and
1 teaspoon low-sodium soy sauce
1 cup brown rice
1 cup seltzer or club soda with a squeeze of lemon


Snack
1 cup 1 percent milk
4 graham crackers topped with
1 tablespoon creamy peanut butter

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Calories needs

About 1,800 calories per day during the first trimester. About 2,200 calories per day during the second trimester. About 2,400 calories per day during the the third trimester.

Food needs

Orange Juice, Yogurt, Broccoli, Lentils, Figs
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