Sample meal plan for pregnancy

Pregnant women need proper nutrition for both their baby and to keep their own bodies healthy during this time of growth. You may have heard that you need about 300 extra calories a day (if you're pregnant with one baby) but it's a little easier to figure out a daily diet when you know the food groups to eat. To see examples from the food groups visit MyPyramid.gov.

• 7-11 servings -- bread & cereal group
• 4-5 servings --vegetable group
• 3-4 servings -- fruit group
• 3 servings -- meat group or meat alternative for vegetarians
• 3-4 servings -- milk / dairy group

Sample breakfast: An English muffin with tbs peanut butter; cup of low-fat fruit flavored yogurt; 1/2 cup of fresh fruit like grapes or strawberries; 1 cup of orange juice. I would have had coffee too; but remember make it a decaf during pregnancy. Sample mid-morning snack: One cup cranberry juice and an oz of pretzels or crackers. Sample lunch: One whole chicken salad sandwich (made with low-fat mayo, and red bell peppers, on whole wheat bread); six carrot sticks; 1 cup low-fat milk. Sample dinner:  4 ox lean turkey burger with tomatoes and lettuce on a whole wheat bun OR 4 oz turkey breast skinless and add 2 slices of Italian bread (with 2 tsp butter) to your meal. 1 cup rice; 1 1/2 cup salad (spinach and romaine lettuce, onions, tomatoes, carrots, mushrooms); 3/4 cup summer squash and 1 cup low-fat milk. If this is too much food for one meal you can switch some items to an afternoon snack or lunch. Evening snack: 1 cup low-fat chocolate milk and 3 oatmeal cookies. Remember these are just basic guidelines. A treat now and again won't hurt your diet.