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Healthy Eating for Two: Menu Ideas
- Plan meals around nutritious whole grains, beans, fruits,
and vegetables. Add sesame seeds, wheat germ, or nutritional
yeast for flavor and nutrition.
- Cooked leafy green vegetables are nutritional powerhouses.
Add them to soups and casseroles or try delicious dishes such
as braised collards,
zippy yams and bok choy, or
sesame kale.
- Snack on dried fruits and nuts to boost your intake of iron
and other important trace nutrients.
Sample Menu for Pregnant Women
| ~Breakfast~ |
Cold cereal topped with fruit and fortified soymilk
Toast with peanut butter
Juice |
| ~Lunch~ |
Tofu spread on
whole grain bread with lettuce, basil, and cucumber
Tossed salad with herbs and lemon juice
Fruit |
| ~Dinner~ |
Lentil barley stew
Cooked broccoli
Spinach salad with fruit flavors
Fortified soymilk |
| ~Snacks~ |
Trail mix with almonds and raisins
Fruit
Fruit shakes |
Be sure to include a reliable source of vitamin B12, such as
any common multivitamin or fortified soymilk or cereal.
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