A Quick Guide of Recipes Snacks & Nutrition for The Entire Family
Eating a Healthy Amount During Pregnancy
The number of additional calories you need during pregnancy depends on your stage of pregnancy. During the first trimester, there is no increase in your calorie needs. During the second and third trimesters, an extra 300 calories will cover the increased energy needs of most women. 300 calories is not much!! Choose foods with lots of nutrients to get those extra calories.
Food combinations that contain around 300 calories each:
- One slice of bread with 1 1/2 tbsp. peanut butter & an 8 oz. glass
of skim milk - One serving of lasagna without meat
- 1 small regular fast food hamburger
- 1 oz. pretzels, 1 oz. cheddar cheese, and an apple
- 8 oz. cup of fruit flavored yogurt and 1/2 banana
- 1 low-fat fast food milkshake
- A granola bar, 1/3 cup raisins, and a medium size carrot
- A bagel and 1 oz. cream cheese
- 6 snack crackers, 1 oz. cheddar cheese and an 8 oz. glass of
orange juice - 1 cookie with nuts (2 1/2 inches in diameter)
- 1 cup of frozen yogurt
Hint: To stay healthy and reduce calories choose low fat or no fat milk, cheese and yogurt.
ONE MINUTE SNACK RECIPES
Little Jack Horner’s Dip
Combine 1 cup plain yogurt with 1 cup salsa. Chill and serve with cut veggies. Serves 2. Per serving: Calories 109, Protein 6g, Carbohydrates 13g, Dietary Fiber 2g, Cholesterol 15mg, Fat 4g, Sodium 824mg.
Georgie Porgie’s Graperfection
Freeze 4 oz. each red and green grapes. Serve cold. (cut grapes in small pcs. for children under 3) Serves 2. Per serving: Calories 78, Protein 0.82g, Carbohydrates 20g, Dietary Fiber 1g, Cholesterol 0mg, Fat 0.18g, Saturated Fat 0.06g, Sodium 2mg.
Little Boy Blue’s Waffle-wich
Toast multigrain waffles. Layer with reduced fat peanut butter, jelly and banana slice. Top with another waffle. Cut into four pieces. Per serving: Calories 229, Protein 5g, Carbohydrates 40g, Dietary Fiber 4g, Cholesterol 0mg, Fat 6g, Saturated Fat 1g, Sodium 301mg.
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