Read this article together with our advice on nutrition during pregnancy.
Foods can be substituted by equal portions of other foods of the same group:
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