Lunch During Pregnancy

Lunch During PregnancyLunch During Pregnancy

1     You need following  in your lunch 
Calories: 448.3
Protein: 19.6 g
Carbohydrate: 65.3 g
Calcium: 560.1 mg

2.    You may take in your lunch 

  A.  Baked potato and cottage cheese,Roast chicken with  roast potatoes, Salmon and watercress  salad, Feta salad couscous , Broccoli and pea soup with a crusty roll.

B.  Small bunch of grapes

C.  Apple, Papaya, pear crumble,Kiwi fruit , Slice of melon.

3.   This breakfast is so tasty, it practically doubles as dessert. If you've got a sweet tooth, then you're in for a treat. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice and 2 teaspoons of maple syrup into 1 cup of nonfat plain yogurt. Put half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews. Pour on remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews.

4.    Pop a frozen Jimmy Dean D-lights sandwich into the microwave for a healthy and hassle-free breakfast. Enjoy with a medium (16 ounce) nonfat decaf latte and a medium orange.

 5.    Hold the margarita (only for a few more months!) and enjoy this fun, Mexican-inspired salad. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed, drained), 1/2 a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato and 1/4 cup frozen and thawed corn kernels. Drizzle with lime vinaigrette: 1 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic and salt and pepper to taste; sprinkle with 1/4 cup reduced fat shredded Mexican blend cheese.

 6.   Eggs are high in choline, a nutrient that is essential to maximize your baby's brain growth and development. This make ahead salad will keep for 2-3 days.  I love kelly's recipe  which includes salmon-a fish high in omega 3's. Change it up by putting it in a whole-wheat tortilla one day and on whole-wheat bread the next.

7.     Use whole-wheat pita pockets, tomato sauce, a few veggies that are on hand, and low-fat mozzarella for a simple pizza. Assemble and bake for 10 minutes at 400.  This pizza has fiber and calcium. Calcium helps to build baby's bones and teeth.

8.   Seafood and fish are important foods during pregnancy because they are high in protein, healthy fats, and omega 3's- a nutrient necessary for building brain function and proper vision.  However, certain fish are high in mercury and can harm your child in utero. It is best to avoid large fish like swordfish, tile fish, king mackerel, and shark because they are high in mercury. To get the benefits from fish, plan to eat a variety of safe fish about twice a week.

9.     Couscous is a versatile grain that lends well as a base for cold salads.  This pea and corn salad can be made with whole-wheat couscous for extra fiber.  Try adding different veggies to vary the salad.  I love to add cheese and tomatoes for extra calcium and vitamin C.

10.    Soup is such a wonderful comfort food.  I love Sarah's recipe for  hearty roasted vegetable soup. This soup is full of beta-carotene, which is a safe form of vitamin A and best to get from foods. This soup is filling and can be paired with a slice of whole-wheat toast with hummus for extra protein and fiber.

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