Read together with nutrition during pregnancy.

To make the above-mentioned advice of practical significance, a menu is suggested. Foods can be substituted by equal portions of other foods of the same group:

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Breakfast

• ½ cup of orange juice
• ½ cup of oats
• 1 slice whole-wheat toast
• 2 teaspoons of peanut butter
• Rooibos tea or decaffeinated coffee

Midmorning snack

• 1 apple
• ½ cup low-fat milk

Lunch

• Chicken sandwich (50 g) on whole-wheat bread with lettuce, tomato and a teaspoon of mayonnaise
• Green salad
• 2 teaspoons of salad dressing
• 1 fresh banana
• 1 cup low-fat milk

Midafternoon snack

• 1 cup low-fat milk
• 4 crackers

Dinner

• Baked lamb chop (90 g)
• Baked potato with a tablespoon of cottage cheese
• ½ cup of peas and carrots
• Green salad
• 2 teaspoons of salad dressing

Evening snack

• ½ cup of fat-free yoghurt
• A few fresh strawberries

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