A Guide To A Healthy Meal Plan For Pregnancy

It is not only how much a mother eats, but rather what she eats that is crucial to her baby’s development.  In order to get all the essential nutrients she needs, meals and snacks should contain a variety of foods from the following guide line.

A Typical Meal Plan For Pregnancy

Breakfast between 6 am – 9 am

•    8 ounces of hot water with ½ fresh  lemon

•    ¾ cup of granola with dried fruit with 8 ounces of 2% milk, rice, oat, almond, hemp or soy milk

•    1 medium fresh fruit such as apple, pear, banana, orange or 8 ounces of fresh fruit juice not from concentrate

•    2 slices of whole grain toast with 2 tablespoons of almond butter

Snack between 10 am – 12 pm

•    ½ cup of fresh  blueberries, ½ fresh strawberries

•    Cup of herbal tea, peppermint, rose hip, or rooibos

Lunch between 12 pm – 2 pm

•    Chicken salad with dried apricots and almonds (see recipes)

•    2 pieces of whole grain toast

•    ½ cup of a green salad

•    8 ounces of low fat yogurt with fresh fruit

Snack between 2 pm – 4 pm

•    2 healthy oatmeal cookies

•    V-8 juice or vegetable sticks

•    Cup of herbal tea

Dinner between 5 pm – 8 pm

•    Lentil and brown rice pilaf (see recipes)

•   1 small red papaya or 1/3 cup pineapple

•    1 cup of peppermint tea for digestion