Pregnancy/ Lactation
Zhaurez Gillespie
Meals While Pregnant
Breakfast: Wholegrain toast spread with smooth peanut butter and yogurt drink.
Snack: Melon with blueberries and yogurt
Lunch: Roast beef and rocket baguette and small grapes
Snack: Cheese on toast
Dinner: Chicken risotto
Calories
Second trimester: 300 to 350 calories per day = two glasses of skim milk and a bowl of oatmeal
Third trimester: extra 500 calories per day
** If you're carrying multiples add and additional 300 calories per day for each baby
Foods
Whole-grain crackers
Peanut butter
Canned vegetables
Potatoes
Canned salmon
Olive oil
Whole beans
Fat-free dairy
Whole-grain cereals
Filtered water
Multigrain pasta
DHA-fortified eggs
Nuts
Extra-lean ground beef
Fruit (fresh, dried, canned)
Roasted chicken