nutrition tips for two

60315_Prenatal_Book.pdf 1 7/8/09 9:01:36 PM

Nutrition Tips for Two:Healthy Eating During Pregnancy and Breastfeeding

Author: Denise Taylor, MS, RD, LDN

What you eat right before and during your pregnancy can affect the health ofyou and your growing baby. That’s why it’s important to understand whatfoods should be added to your diet and what others should be avoided.

This booklet offers nutrition recommendations for maintaining optimal healththroughout your pregnancy and while breastfeeding. Also included are weightgain guidelines, user-friendly recipes and four weeks worth of menus – includ-ing two weeks specifically for gestational diabetics.

Table of Contents

PREGNANCY PageIncreased Nutrient Needs 2-5Weight Gain 6-7Complications 8-9Special Considerations 10-12Food Safety 13-14

BREASTFEEDING 15Benefits for Baby and Mom 15Food Allergies 16Increased Nutrient Needs 17-18Food Safety 19

SAMPLE MENUSGeneral Pregnancy (2 weeks) 20-21Gestational Diabetes (2 weeks) 22-23

RECIPES 24Breakfast 25-28Soups 29-32Salads 33-35Side Dishes 36-39Entrees 40-56Desserts 57-59

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PREGNANCYINCREASED NUTRIENT NEEDS

EnergyThe traditional saying “eating for two” does not necessarily mean you need toeat twice as much. Energy needs during pregnancy are increased by 300 caloriesper day to provide nutrients and energy for proper growth and development ofyour baby. You can get those extra calories from 8 ounces of skim milk and halfof a blueberry muffin. Most pregnant women need 2,200-2,900 calories per dayaccording to the latest guidelines from the American Dietetic Association.However, prepregnancy Body Mass Index (BMI), rate of weight gain, age andappetite are factors that affect the appropriate calorie level for you. The dietrecommendations and sample menus in this booklet are based on a meal plan of2,200 calories per day.

Below are some quick snack ideas to get those extra 300 calories each day:

300 CALORIES• 1 cup 1% milk and ½ peanut butter sandwich.• 1 cup low fat yogurt and 1 medium banana.• 1 cup 1% milk and 1 cup raisin bran cereal.• Grilled chicken breast sandwich.• ¼ cup walnuts and 1 packet instant oatmeal.• 2 string cheese, 6 whole wheat crackers and 1 cup berries.

If you are pregnant with twins, you require an extra 500 calories per day. If youare pregnant with multiples, your energy needs increase by 1000 calories perday. Below are a few examples of snacks that provide an extra 500 calories perday.

500 CALORIES• Whole wheat bagel with 2 Tbsp. light cream cheese and 1 cup 1% milk.• 1 cup yogurt with ½ cup low fat granola and 1 banana.• Peanut butter and jelly sandwich on whole wheat bread with 1 cup 1%milk.• ½ cup cottage cheese with ¼ cup almonds and 1 ½ cups of grapes.

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Nutrient Daily Need During PregnancyEnergy + 300 caloriesProtein At least 60 gramsFolate 400 mcgIron 27 mgCalcium 1000 mg


3

Sample Meal Plan for Pregnant Women(2,200 calories)

Food Group Daily Amount What counts as1 cup or 1 ounce?

RememberThese Details

Fruits 2 cups 1 cup fruit or 100%juice; ½ cup driedfruit

Eat a variety offruits

Vegetables 3 cups 1 cup raw orcooked vegetablesor juice;2 cups raw leafyvegetables

Eat more darkgreen and orangevegetables

Grains 8 ounces 1 slice bread;½ cup cookedpasta, rice, cereal;1 ounce ready-to-eat cereal

At least half ofyour grains shouldbe whole grains

Meat and Beans 6 ½ ounces 1 ounce lean meat,poultry, fish;1 egg;¼ cup cooked drybeans;½ ounce nuts;1 tablespoonpeanut butter

Choose low-fat orlean meats andpoultry andcooked dry beans

Dairy 3 cups 1 cup milk;8 ounces yogurt;1 ½ ouncescheese;2 ouncesprocessed cheese

Choose low-fat orfat-free milk,yogurt andcheese

Oil andDiscretionaryCalories

6 tsp oil

SOURCE: www.mypyramid.gov

Limit to 290calories of extras(extra fats & sugars)

For a more individualized sample meal plan for pregnancy, visitmypyramid.gov. Click on Pregnancy and Breastfeeding and thenMyPyramid Menu Planner for Moms.


ProteinProtein is essential for providing amino acids, the building blocks of cells. Proteinalso helps you feel satisfied following meals or snacks. The proteinrecommendation for pregnancy is a minimum of 60 grams per day, 10 grams morethan what is recommended for non-pregnant women. Rich sources of proteininclude eggs, poultry, fish, beef, veal, nuts, legumes, beans and dairy products.See the sample meal plan (page 3) for suggested serving sizes.

CarbohydrateMore than half of your total energy should come from carbohydrates, like wholegrain breads and cereals, starchy vegetables and fruits. Aim to eat about 8 ouncesof grains (4 of which should be whole grains), 3 cups of vegetables and 2 cups offruit daily. See the sample meal plan (page 3) for suggested serving sizes.

Folate (Folic Acid)Folate is crucial for helping to prevent serious birth defects in your baby. Youshould consume 400 mcg of folate per day during your pregnancy, either from thefoods you eat or a daily prenatal vitamin. Good sources of folate include dark-green leafy vegetables, dried beans, fortified breads or cereals, and citrus fruits andjuices. Make sure fortified foods are enriched with 100% of the daily value of folicacid.

IronIron is needed to help meet the needs of your increasing blood supply. The currentrecommendation for iron during pregnancy is 27 mg per day. Since your ironneeds during pregnancy are so high, you will need to take a prenatal vitamin withiron in addition to consuming iron-rich foods. There are two forms of iron: hemefound in meat, and non-heme found in plants. Sources of heme iron, the betterabsorbed form, include lean ground beef, sirloin or tenderloin, fish, chicken andturkey. Sources of non-heme iron, the less absorbed form, include legumes (lentils,kidney beans), iron-fortified breads and cereals (instant oatmeal, raisin bran, slicedbread) and dried fruits (raisins, dates, apricots). You can improve the absorptionof non-heme iron in foods by consuming them with foods that are high in vitaminC (e.g., oranges, orange juice) or by eating them along with meats, fish, or poultry.

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CalciumThe current recommendation for calcium is 1,000 mg per day for pregnant women.Calcium is essential for building strong bones and teeth. It also plays an importantrole in muscle contraction and relaxation, as well as maintaining normal bloodpressure. If you do not get adequate calcium during pregnancy, your growingbaby will deplete the calcium stores in your body to get what is needed for propergrowth and development. Good sources of calcium are listed below:

• 1 cup low fat milk (300 mg).• 1 cup low fat yogurt (400 mg).• 1 cup calcium-fortified orange juice (300 mg).• 1 ounce low fat cheese (200-300 mg).• 3 ounce canned salmon/sardines with bones (200/250 mg).• 1⁄2 cup custard, pudding, frozen yogurt (100-150 mg).• 1 cup broccoli/cooked kale (95/180 mg).• 1 cup calcium-fortified soy milk (250 mg).• 1 cup calcium-fortified ready to eat cereal (e.g., 170 mg for Total cereal).

SupplementsMost health care providers recommend that women take a daily prenatal vitaminand mineral supplement in addition to eating a healthy diet during pregnancy.Taking a supplement ensures that you and your baby get enough importantnutrients, especially folate and iron. Most prenatal supplements contain at least600 mcg of folate and 27 mg of iron.

It is important that you take the prenatal supplement that your health careprovider recommends so you and your baby get the correct balance ofmicronutrients. Do not take individual vitamins and minerals or other dietarysupplements or herbal products on your own. Too much vitamin A fromsupplements, for example, can cause birth defects. In addition, the possible risks toyour baby of taking most herbal or botanical supplements have not beendetermined.

FluidsBe sure to drink at least six to eight glasses of water each day to keep up with yourbody’s increasing blood volume during pregnancy. Adequate amounts of fluidwill also play a key role in decreasing constipation.

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WEIGHT GAINIt is important that you gain the appropriate amount of weight during yourpregnancy. How much weight you should gain varies depending what yourweight is at the start of pregnancy. The timing of your weight gain can have animportant effect on the growth and development of your baby.

The average weight gain during the first trimester is two to four pounds.Depending on your pre-pregnant weight, a weight gain of approximately onepound per week during the second and third trimesters is appropriate.

Gaining too little weight can result in your baby not receiving all the nutrientsneeded to grow properly. Gaining too much weight can make it harder for youto exercise, cause other weight-related problems and even make delivery moredifficult. You can calculate how much weight you need to gain duringpregnancy using the body mass index (BMI) charts below.

In general, women who are pregnant with twins should gain 35 to 45 pounds.Those pregnant with triplets should gain approximately 50 pounds.

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BMI Chart

Pre-pregnancy BMI Recommended WeightGain During Pregnancy

(pounds)less than 18.5 (underweight) 28-4018.5-24.9 (normal weight) 25-3526-29.9 (overweight) 15-25more than 30 (obese) 15


Talk with your health care provider if you feel you are gaining too much or toolittle weight during your pregnancy. Do not try to lose weight while you arepregnant.

After delivery of your baby, talk to your health care provider about reaching aweight that is healthy for you. If you need help reaching a healthy weight, askyour doctor to refer you to a registered dietitian.

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Components of Pregnancy Weight Gain

Baby 7 ½ – 8 poundsChanges in mother’s bodyBreast increase 1 – 3 poundsBlood increase 4 ½ – 5 poundsFat stores 4 – 8 poundsBody fluid 1 – 2 poundsUterus increase 2 – 5 poundsPlacenta 2 – 3 poundsAmniotic fluid 2 – 3 poundsTotal (approximate) 25 – 35 pounds


GASTROINTESTINAL COMPLICATIONSMorning Sickness & NauseaMorning sickness and nausea are common discomforts during pregnancy. Mostmorning sickness occurs during the first trimester. Usually by the second trimesteryou start to feel better. To help manage these problems:

• Try eating dry crackers, toast or cereal before you get out of bed in the morning.

Eat before sitting up.

• Always have some food in your stomach. Good choices include foods from the

grains group, fruits and vegetables. Try to carry snacks like crackers or pretzels

with you whenever you go out.

• Drink fluids and liquid foods (i.e., soup) 30 minutes to one hour before or after

eating solid foods.

• Eat fewer fried, greasy and high fat foods.

• Avoid spicy and seasoned foods.

• Limit caffeine.

• Avoid strong smells, especially when cooking.

ConstipationMany pregnant women complain of constipation. High levels of hormones in yourbody slow down digestion and relax muscles in the bowels causing constipation.Plus, the pressure of the expanding uterus on the bowels increases the chance forconstipation. Some suggestions to alleviate constipation during pregnancy include:

• Choose foods high in dietary fiber such as bran and whole grain cereals, whole

grain bread, fruits, vegetables, nuts and beans. Include a salad everyday. High

fiber foods increase bulk and promote regularity. Be sure to increase your fluid

intake as you increase fiber to avoid any discomfort in the bowel due to

dehydration.

• Drinking six to eight cups of fluid every day will help to lessen constipation.

Try to include prune or pear juice with meals and snacks (exception: gestational

diabetes).

• Exercising regularly helps prevent constipation. Remember to check with your

doctor before exercising.

Do not use laxatives for constipation unless your doctor prescribes them.

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HeartburnHeartburn is common in pregnancy, especially during the last trimester. If youexperience heartburn, try:

• Eating smaller meals more frequently throughout the day to avoid overfilling

your stomach.

• Eating slowly and chewing your food well.

• Drinking the bulk of your fluids between meals instead of with your meals.

• Limiting spicy, greasy and fried foods (such as hot peppers or fried chicken),

chocolate, spearmint, peppermint, citrus fruit, tomato products, soft drinks and

caffeine.

• Walking around after eating. Avoid the urge to lie down. It is best to have your

last meal or snack at least two hours before going to bed.

Before taking antacids, talk to your healthcare provider.

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SPECIAL CONSIDERATIONSVegetarianismIf you are following a vegetarian diet during pregnancy, it is important to consumea variety of foods as well as the right amount of foods to meet your calorie needs.Pregnant vegetarians may need to consume additional protein, iron, calcium, zinc,and vitamin B12.

Protein

Sources of protein for vegetarians include beans, nuts, nut butters, peas and soy

products (e.g., tofu, tempeh, veggie burgers). Milk products and eggs are also

good protein sources for lacto-ovo vegetarians.

Iron

Sources of iron for vegetarians include iron-fortified breakfast cereals, spinach,

kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole grain

breads, peas and some dried fruits (e.g., dried apricots, prunes, raisins).

Calcium

Sources of calcium for vegetarians include fortified breakfast cereals, soy

products (e.g., tofu, soy-based beverages), calcium-fortified orange juice and

some dark green leafy vegetables (e.g., collard greens, turnip greens, bok choy,

mustard greens). Milk products are excellent calcium sources for lacto

vegetarians.

Zinc

Zinc is necessary for many biochemical reactions and also helps the immune

system function properly. Sources of zinc for vegetarians include many types of

beans (e.g., white beans, kidney beans, chickpeas), zinc-fortified breakfast

cereals (e.g., Total), wheat germ and pumpkin seeds. Milk products are a zinc

source for lacto vegetarians.

Vitamin B12

Vitamin B12 is found in animal products and some fortified foods. Sources of

vitamin B12 for vegetarians include milk products, eggs, and foods that have

been fortified with vitamin B12. These include breakfast cereals, soy-based

beverages, veggie burgers and nutritional yeast.

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Lactose IntoleranceMilk and milk products contain a sugar called lactose that some individuals havetrouble digesting. Symptoms of lactose intolerance include gas, bloating, crampsand/or diarrhea. If you are lactose intolerant, it can be difficult to get adequateamounts of calcium. The following are suggestions for increasing your calciumintake.

• Try smaller, more frequent servings of dairy foods.

• Drink milk with meals and snacks.

• Try aged cheese like Swiss or cheddar.

• Try yogurt it contains less lactose.

• Use a lactase enzyme tablet or lactase-treated milk/dairy products.

If these suggestions also cause symptoms, the following is a list of non-dairysources of calcium:

• Calcium fortified cereals, pasta and orange juice.

• Soy or rice milk with added calcium.

• Almonds.

• Canned fish (salmon with bones, sardines).

• Tofu.

• Green leafy vegetables such as collard greens and kale.

• Figs.

Alcohol and CaffeineIt is never safe to consume at any point of your pregnancy. Anytime a pregnantwoman drinks alcohol there is a chance the baby will be harmed. Alcohol gets intoyour blood stream and travels to your baby through the umbilical cord. Alcoholconsumption can lead to birth defects, can slow down your baby’s growth andharm your baby’s brain. Drinking alcohol early in pregnancy can cause facial andother physical defects, known as fetal alcohol syndrome (FAS).

Talk to your doctor before consuming caffeine during pregnancy. Some studiesshow that the caffeine found in coffee, tea, cola, chocolate and some medicines canharm your baby. Other research suggests that small amounts of caffeine are safe.Consuming large quantities of caffeine can cause irritability, nervousness andinsomnia adults.

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Gestational DiabetesGestational diabetes is a form of diabetes that begins during pregnancy and goesaway after the baby is born. If you have gestational diabetes, you have a highamount of sugar in your blood during pregnancy. This form of diabetes can becontrolled through diet, medication and exercise. If left untreated, it can causehealth problems for both you and your baby. If you develop gestational diabetes,your doctor will refer you to a registered dietitian who can help you with specialmeal plans to control your blood sugar.

See the two weeks of menus specifically for women with gestational diabetes onpages 22-23.

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FOOD SAFETYDuring pregnancy, certain foods may cause serious illness or even death to youand your unborn baby. These foods are normally safe to eat when not pregnant,but should be avoided throughout your pregnancy.

Certain foods may contain listeria, a dangerous bacterium that can grow even incold refrigerator. You should also avoid some fish for their levels of mercury, aharmful metal. Toxoplasma is a risky parasite found in undercooked meats andunwashed fruits vegetables.

You should NOT EAT the following foods while pregnant:- Swordfish, tilefish, king mackerel and shark.- Raw or undercooked meat, poultry, fish or shellfish (raw oysters, sushi orsashimi).

- Refrigerated smoked seafood like whitefish, salmon and mackerel, productslabeled “Nova-style,” lox, kippered or jerky. Canned smoked seafood isallowable.

- Refrigerated patés or meat spreads.- Hot dogs and luncheon meats, unless they’re reheated until steaming hot.- Soft cheeses like feta, brie, Camembert, “blue-veined cheeses,” “quesoblanco,” “queso fresco” and panela, unless the label says pasteurized ormade from pasteurized milk.

- Raw or unpasteurized milk or foods that contain unpasteurized milk.- Raw or undercooked eggs, found in Caesar dressing, cookie dough,Hollandaise sauce and home-made custard.

- Sprouts such as bean and alfalfa.- Unwashed fruits and vegetables.

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More on Fish and ShellfishAlmost all fish and shellfish contain some mercury, a metal that in high levelscan harm the brain of your unborn baby. The level of mercury and shellfishranges based on the type of fish or shellfish and is highest in fish like swordfish,tilefish, king mackerel and shark. Do no eat these types of fish.

Fish and shellfish remain a great source of protein and omega-3 fatty acids.Follow these guidelines to consume healthy amounts of fish and shellfishwithout feat of mercury.

DO NOT EAT SWORDFISH, TILEFISH, KING MACKEREL, OR SHARK.

Eat up to one serving (six ounces) per week:

• Tuna steaks.

• Canned albacore or chunk white tuna.

• Halibut.

• Snapper.

Eat up to two servings (twelve ounces) per week:

• Shrimp, crab, clams, oysters, scallops.

• Canned light tuna.

• Salmon.

• Mahi-mahi.

• Pollock.

• Catfish.

• Cod.

Check before eating fish caught in local waters. State health departments haveguidelines on fish from local waters. You can also view local fish advisoriesonline at www.epa.gov.

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BREASTFEEDINGThe U.S. Surgeon General recommends feeding your baby breast milk only – noformula – for the first six months of life. Babies can be breastfed at your discretionfor 12 months or longer. The American Academy of Pediatrics also suggests a sup-plement of 400 IU per day of vitamin D for all breastfed infants. Solid foods can beintroduced at six months while you continue to breastfeed.

BENEFITS OF BREASTFEEDING FOR BABY AND MOM

Benefits for Baby

• Breast milk has the right amount of fat, sugar, water and protein that is needed

for a baby's growth and development.

• Most babies digest breast milk better than they do formula.

• Premature babies do better when breast fed compared to premature babies who

are fed formula.

• Children who were breast fed as babies (especially premature babies) scored

slightly higher on IQ tests.

• Breast milk contains antibodies that help protect a baby from illness such as

respiratory infections, ear infections, diarrhea and other ilnesses.

Benefits for Mom

• Breastfeeding helps the uterus return to its original size and lessens any

bleeding a woman may have after giving birth.

• Breastfeeding lowers the risk of breast and ovarian cancers, and possibly the

risk of hip fractures and osteoporosis after menopause.

• Breastfeeding can help a mother bond with her baby. Physical contact is

important to newborns and can help them feel more secure, warm and

comforted.

• Breastfeeding may help you lose the weight gained in pregnancy because of an

increase in energy needs. Women who breastfeed exclusively for more than

three months lose more weight than those who do not.

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FOOD ALLERGIES

• There is no convincing evidence that women who avoid peanuts or other foods

during pregnancy or breastfeeding lower their child's risk of allergies.

• For infants with a family history of allergies, exclusive breastfeeding for at least

four months can lessen the risk of rashes and allergy to cow's milk.

• Exclusive breastfeeding for at least three months protects against wheezing in

babies; whether it prevents asthma in older children is unclear.

• There is modest evidence for feeding hypoallergenic formulas to susceptible

babies if they are not solely breastfed.

• There is no good evidence that soy-based formulas prevent allergies.

Source: American Academy of Pediatrics, Pediatrics, January, 2008.

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Sample Meal Plan for Breastfeeding Women(2400 calories)

SOURCE: www.mypyramid.gov

Food Group Eat this amountfrom each group

daily

What Counts as1 cup or 1 ounce?

RememberThese Details

Fruits 2 cups 1 cup fruit or 100%juice; ½ cup driedfruit

Eat a variety offruit

Vegetables 3 cups 1 cup raw orcooked vegetablesor juice;2 cups raw leafyvegetables

Eat more darkgreen and orangevegetables

Grains 8 ounces 1 slice bread;½ cup cookedpasta, rice, cereal;1 ounce ready-to-eat cereal

At least half ofyour grains shouldbe whole grains

Meat and Beans 6 ½ ounces 1 ounce lean meat,poultry, fish;1 egg;¼ cup cooked drybeans;½ ounce nuts;1 tablespoonpeanut butter

Choose low-fat orlean meats andpoultry andcooked dry beans

Milk 3 cups 1 cup milk;8 ounces yogurt;1 ½ ouncescheese;2 ouncesprocessed cheese

Choose low-fat orfat-free milk,yogurt, andcheese

Oil andDiscretionaryCalories

7 tsp oil Limit to 360calories of extras(extra fats & sugars)

INCREASED NUTRIENT NEEDSEnergyDuring breastfeeding you need to add 500 calories per day to your pre-pregnancy calorie level to keep up with the energy demands of nursing a baby.Below is a 2,400 calorie sample meal plan for breastfeeding women.


For sample 2400 calorie menus for breastfeeding, add any one of the followingsnacks to the 2200 calorie sample menus on pages 20-21. For a more individualizedbreastfeeding meal plan (dependent on the extent to which you are breastfeeding),visit mypyramid.gov. Click on Pregnancy and Breastfeeding and then MyPyramidPlan for Moms.

Approximately 200 Calorie Snacks• 8 wheat thins and 1 ounce cheese.• 1 slice cheese melted on ½ English muffin and 8 ounces milk.• ½ cup cottage cheese, ¼ cup pineapple chunks and 5 Wheat Thins.• 1½ graham crackers, 2 tsp. peanut butter and ½ small banana.• ¼ cup almonds or peanuts.• 1 ounce string cheese, 5 Triscuits and 1 piece of fruit.• 2 RyKrisp crackers, 1 apple and 1 ounce cheese.• 1 cup strawberries & ½ cup vanilla yogurt mixed with ½ cup cottage cheese.• ½ large bagel and 2 tbsp. light cream cheese.• 1 English muffin and 1 hard boiled egg.• 3 cups popcorn, 1 medium piece of fruit and 1 ounce cheese.• 1 medium apple and 1 Tbsp. peanut butter.• 1 cup Cheerios, ½ cup milk and 1 Tbsp. chopped walnuts.• 5 caramel corn mini rice cakes with 1½ Tbsp. peanut butter.• 1 packet instant oatmeal prepared with 4 ounces milk.

Vitamins and MineralsYour nutrient needs also increase when you are breastfeeding. To meet theseneeds, some breastfeeding women may need a vitamin and mineral supplement.Talk with your health care provider about taking a supplement while you arebreastfeeding. Be sure to tell your provider about any supplements you are alreadytaking to protect yourself against taking too much. And remember, vitamin andmineral supplements cannot replace a healthy diet.

FluidsWhile you are breastfeeding, your need for fluids increases. You may notice thatyou are thirstier than before. Drink enough water and other fluids to quench yourthirst. A common suggestion is to drink a glass of water or other beverage everytime you breastfeed. Some beverages, such as soft drinks and fruit drinks, containadded sugars. Limit your intake of these beverages. Drinking a moderate amount(up to 2 - 3 cups per day) of coffee or other caffeinated beverages does not affectyour baby. The Dietary Guidelines recommend that breastfeeding women notdrink alcoholic beverages. Any alcohol that is in your bloodstream while you arebreastfeeding can pass into breast milk.

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FOOD SAFETYBe sure to follow the same recommendations for eating fish that are listed in thepregnancy section. This will help protect your baby against high levels of mercuryfound in some fish.

DO NOT EAT SWORDFISH, TILEFISH, KING MACKEREL, OR SHARK.

Eat up to 1 serving (6 ounces) per week:

• Tuna steaks.

• Canned albacore or chunk white tuna.

• Halibut.

• Snapper.

Eat up to 2 servings (12 ounces) per week:

• Shrimp, crab, clams, oysters, scallops.

• Canned light tuna.

• Salmon.

• Mahi-mahi.

• Pollock.

• Catfish.

• Cod.

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Snack (approximately 200 calories)

Dessert or Snack (approximately 200 calories)

Lunch (approximately 550 calories)

Breakfast (approximately 450 calories)

Dinner (approximately 600 calories)

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2200 CALORIE MENUS: General Pregnancy

NOTE: Items in bold italics can be found in the recipe section. (See page 24 for index.)

Mon Tues Wed Thur Fri Sat Sun


1 cupunsweetenedready-to-eatcereal

1 banana

1 tbsp. peanutbutter

8 oz. skim milk

1 cupoatmeal

11/ 2 cup slicedstrawberries

1/ 2 oz. walnuts

8 oz. skim milk

5 egg whiteomelette with1/ 2 cup choppedbroccoli &1 oz. low fatcheese

2 slice wholewheat toast with1-2 tsp. butter

4 oz. orangejuice

11/ 2 cupunsweetenedready-to-eatcereal

8 oz. skim milk

1 cup fresh fruit

1 hard boiledegg

3 - 4 wholewheat pancakes

2 tbsp. pancakesyrup

3/ 4 cupblueberries

8 oz. skim milk

1 whole wheatEnglish muffin


6 oz. low-fatyogurt with fruit

1 banana

Dried Cranberryand PecanOatmeal

8 oz. skim milk

1 cupapplesauce,unsweetened

Egg saladsandwich w/litemayo, 2 sliceswhole wheatbread, lettuce &tomato

15-20 bakedpotato chips

1 large apple

3 oz. leanhamburger onwhole wheat bunw/lettuce &tomato

8 oz. skim milk

1 small piecefresh fruit

1/ 2 cup coleslaw

Non-Dairy clamchowder

4 whole wheatcrackers

1 large orange

MandarinSpinach saladw/1 oz.pasteurized fetacheese,3 oz. grilledskinless chickenbreast

1 small roll +<1 tsp. butter ormargarine

Peanut butter &jelly sandwich: 2slices wholewheat bread, 1tbsp. peanutbutter, 1 tbsp. jelly

1 cup babycarrots

1 large piece offresh fruit

8 oz. skim milk

Garden ChickenSalad

1 small dinnerroll + 1 tsp.butter ormargarine

20 small grapes+ 1 oz. cheddarcheese

Whole wheat pitaw/ 1/ 3 cuphummus, 1/ 4 cupdiced tomatoes,1/ 2 cup shreddedlettuce, 1/ 4 cupdiced cucumbers

1 cup tomato orbroth-based soup

8 oz. skim milk

Angel Hair Pastawith FreshTomato-OliveSauce

1 large roll with2 tsp. butter ormargarine

Tossed salad with2 tbsp. regulardressing

8 oz. skim milk

Instant BlackBean Soup

Baked Tortillas

3 tbsp.guacamole

3-4 oz. beef,chicken, pork orfish

2/ 3 cup cooked rice

1 cup cookedcauliflower

8 oz. skim milk

(butter, margarineor oil used incooking / on riceor veg)

Cheesy OvenFried Chicken

Crispy Skin-onOven Fries

1 cup cookedvegetables + 2tsp. butter or oil

Salmon withGrilledVegetables

1/ 2 large bakedpotato+ 2 tsp. butter+1-2 tbsp. sourcream

Dijon Porkw/Potatoes &Carrots

Mixed Greenswith Pears &Walnuts

1 1/ 2 slices Italianbread+2 tsp butter ormargarine

Curried Chickenwith WholeWheat Couscous

1/2 cup Broccoliwith Pine Nuts

1 small apple

11/ 2 tbsp. peanutbutter


1 oz. low fatcheese

1 granola bar

8 oz. skim milk

Fruit Smoothie

1 oz. mozzarellastring cheese

1 Blueberry BranMuffin

8 oz. skim milk

6 whole wheatcrackers w/1 oz. low-fatcheese

12 almonds

3 tbsp. raisins

6 oz. low-fatyogurt with fruit

1 small piece offruit

1/ 2 cup cottagecheese

1 small apple

6 almonds

1/ 2 whole wheatpita

1 tbsp. peanutbutter1 cup cubedcantaloupe

3 cups airpopped popcorn

1 cup rawveggies + 2 tbsp.low-fat Ranchdressing

1 small apple



1 oz. low-fatcheese

1 granola bar

8 oz. skim milk

Hot chocolate8 oz. skim milk+ 1 pack hotcocoa

1/ 2 cup regularpudding

4 animalcrackers

3/ 4 cup regularice cream

ApplesauceGingerbread

4 oz. skim milk

2 smallchocolate chipcookies

4 oz. skim milk

20 peanuts

3 tbsp. raisins

1 oz. cheese

1 medium pear

SAMPLE MENUS


Dessert or Snack (approximately 200 calories)






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2200 CALORIE MENUS: General Pregnancy

NOTE: Items in bold italics can be found in the recipe section. (See page 24 for index.)

Mon Tues Wed Thur Fri Sat Sun

1 fresh smallorange

1 English muffinwith 2 tbsp.grated part skimmozzarellacheese, melted

1 egg, any style

8 oz. skim milk

1 cup oatmeal

11/ 2 cups slicedstrawberries

1/ 2 oz. walnuts

8 oz. skim milk

3/ 4 cupblueberries

2 slice whole-wheat toast w/1-2 tsp. margarine

1/ 4 cup low-fatgranola + 6 oz.low-fat yogurt

1/ 2 cup calciumfortified juice

1 English muffinwith 1 tbsp.butter/ margarine

2 scrambled eggs

6 oz. skim milk

1/ 2 large pear

1 large whole-wheat bagel with2 tbsp. reducedfat cream cheese

8 oz. skim milk

Blueberry BranMuffins (2)

1 cup cubedcantaloupe

1 hard boiledegg

8 oz. skim milk

Apple & FlaxPancakes (2)

1 tbsp. regular or2 tbsp. lightpancake syrup

8 oz. skim milk

2 slices wholewheat toast

1/ 2 can tuna withmayo, celery,onion (+lettuce& tomato ifdesired)

15-20 bakedpotato chips

1/ 8 of a 14 inchcheese pizza

large tossedsalad with 2tbsp. saladdressing

8 oz. skim milk

1 Lean Cuisineor similar typemeal

raw veggies orsalad with saladdressing

Peanut butter &jelly sandwich: 2slices wholewheat bread, 2tbsp. peanutbutter, 1 tbsp.jelly

1 piece freshfruit

8 oz. skim milk

2 slices wholewheat bread

1/ 2 cup chickensalad

1 cup fresh fruit

6 oz. low-fatyogurt

Instant BlackBean Souptopped with 1oz. cheese and 1hard boiled egg-chopped

10 tortilla chips

Tortellini-BasilSoup

1 oz. mozzarellacheese

6 oz. skim milk


2/3 cup cookedrice

1 cup cookedbroccoli

8 oz. skim milk

(butter, margarineor oil used incooking rice orveg)

2 pieces QuickPizza Margherita

Large tossedsalad with 2tbsp. regularsalad dressing +2 tbsp. sesameseeds

8 oz. skim milk

1 cup cookedpasta

large tossedsalad + saladdressing

8 oz. skim milk

2-3 meatballs

2 Spicy ChickenKebabs

Curried Greens

1 cup cookedrice

a small piecefresh fruit


1 cup mashedpotatoes

1 cup greenbeans

8 oz. skim milk

1-2 tsp. butter ormargarine

MolassesBarbecuedChicken

1/ 2 cup cookednon-starchyvegetables

1/ 3 cup mashedpotatoes

Ravioli withSummerVegetables

Strawberry Salad

4 oz. skim milk

1 cup unsweet-ened, ready-to-eat cereal (e.g.,Cheerios)

8 oz. skimmilk

1 mini bagel


1 oz. mozzarellastring cheese

15 cashews

1 cup tomatosoup


3 cups popcorn

6 oz. low-fatyogurt

20 peanuts ormixed nuts

3 tbsp. raisins

1 small apple



1 cup raw celeryand/or carrots

3-4 oz. pretzels


1 oz. low-fatcheese

1 mini bagel

2 tbsp. creamcheese

2 rice cakes


1 snack pudding

3-4 oz. pretzels

1 banana


3 cups airpopped popcorn

1 cup rawvegetables/ 2tbsp. reduced-fatRanch dressing

32 pistachios1 oz. cheese

1 Serving ofPeach Delight

3 vanilla wafers

1 oz. trail mix Hot cocoa:8 oz. skim milk+ 1 pack hotcocoa

1 small,unfrostedbrownie (1 oz.)

1 cup skim milk

3/ 4 cup regularice cream

1 Ooey-GooeyPeanut ButterChocolateBrownie






Sole withParmesanBreadcrumb

Broccoli withPine Nuts

8 oz. 2% milk

22

2000 CALORIE MENUS: Gestational Diabetes

NOTE: Items in bold italics can be found in the recipe section. (See page 24 for index.)Daily Mon Tues Wed Thur Fri Sat Sun



8 oz. 2% milk

2 starch0 fruit1 milk1-2 meat/protein1-2 fat

2 starch1 fruit1 milk3 meat/protein1-2 fat

2 starch1-2 veg.1 milk3-4 meat/protein1-2 fat

1 starch0 fruit1 milk1-2 meat/protein

1-2 eggs anykind


(butter/margarine orcream cheeseon toast)

8 oz. 2% milk

1 pack lowersugar oatmeal+1 tbsp.crushedwalnuts

1/ 4 cup low-fatcottage cheese

8 oz. 2% milk



6 oz. low-fatyogurt

1/ 2 large bagel +1 1/ 2 tbsp.cream cheese

1 hard boiledegg

8 oz. 2% milk

2 slices ryebread + 2 slicesmelted cheese

1-2 tsp ofmargarine/butter(optional)

8 oz. 2% milk

1 wedge ofTomato &Spincah Frittata


1-2 tsp butteror margarine

8 oz. 2% milk

Beef andBarley Stew

1 apple + 1tbsp. peanutbutter

8 oz. 2% milk

1 hamburgerroll

3 oz.hamburger(lettuce,tomato, onion,and/or ketchupon burger)

1 small servingfrench fries(starch insteadof milk)

1 piece freshfruit


1 fresh fruit

raw veggies orsalad withsalad dressing

Instant BlackBean Souptopped w/1 oz.cheese and 1hard boiledegg-chopped

6 oz. low-fatyogurt

1 fresh fruit

2 slices ryebread

1/ 2 can tunawith mayo,celery, onion,(+lettuce &tomato ifdesired)

1 piece freshfruit

6 oz. low-fatyogurt

Tortellini-BasilSoup

1 oz. stringcheese

8 oz. 2% milk

Grilled ham &cheese: 2 sliceswhole wheatbread, 1 sliceof lean cookedham, 2 oz.cheese, 2 tsp.butter ormargarine

1/ 2 cupunsweetenedapplesauce

8 oz. 2% millk

3-4 oz. beef,chicken, porkor fish

1 small sweetpotato

1/ 2 cup greenbeans

8 oz. 2% milk

(1-2 tsp. butter,margarine, oroil used incooking / onrice or veg.)

2 Fajita Wraps(each madewith 2 oz.chicken, 1/ 2 oz.cheese, stir frypeppers &onions, a 6 in.flour tortilla)

8 oz. 2% milk

1 cup cookedpasta

2-3 meatballs

tossed salad +salad dressing

8 oz. 2% milk

3-4 oz. beef,chicken, pork

2/ 3 cup cookedrice

1 cup cookedcauliflower

8 oz. 2% milk


Grilled FishSalad

Crispy Skin-onOven Fries

1 cup tomatosoup

1 cup cookedvegetables

8 oz. 2% milk

Sausage,Tomatoes, &Cheese

Mixed Greenswith Pears &Walnuts

8 oz. 2% milk

3/ 4 oz. pretzels

1 oz. cheese

6 oz. low-fatyogurt

1 cup tomatosoup (madewith water)

1 oz. cheese

8 oz. 2% milk

1/ 2 Englishmuffin (lightlybuttered)

1 egg, any style

8 oz. 2% milk

1 string cheese

4 wheat thins

6 oz. low-fatyogurt

6 oz. low-fatyogurt

2 4-inch ricecakes

1-2 tbsp.peanut butter

8 oz. 2% milk


1/ 2 whole wheatpita

8 oz. 2% milk

1 hard boiledegg

1slicebread/toastlightly buttered






23

Beef Stew withSweet Potatoes

1/ 2 cup cookedvegetables

1 small dinnerroll + 1 tsp.butter/margarine

6 oz. low-fatyogurt

2000 CALORIE MENUS: Gestational Diabetes

NOTE: Items in bold italics can be found in the recipe section. (See page 24 for index.)Daily Mon Tues Wed Thur Fri Sat Sun

1-2 eggs, anykind

6 oz. low-fatyogurt

1 whole wheatEnglish muffin+ 1-2 tsp.margarine orbutter

2 starch0 fruit1 milk1-2 meat/protein1-2 fat

2 starch1 fruit1 milk3 meat/protein1-2 fat

2 starch1-2 veg.1 milk3-4 meat/protein1-2 fat

1 starch0 fruit1 milk1-2 meat/protein

1 whole wheatEnglish muffin+ 1-2 tsp.margarine orbutter

1 poached egg+ 1 oz. cheese

8 oz. 2% milk


1/ 2 large bageland 1 1/ 2 tbsp.of creamcheese

8 oz. 2% milk

2 slices ofwhole wheattoast


6 oz. low-fatyogurt

1 cup highprotein cereal(e.g., Kashi GoLean Crunch) +4 walnuthalves,crumbled

8 oz. 2% milk

2 slices wholewheat + 1-2tsp. ofmargarine orbutter

2 oz. cheese

8 oz. 2% millk

1 whole wheatpita bread-toasted


8 oz. 2% milk


1 fresh fruit

raw veggies orsalad w/saladdressing

Grilled cheese:2 slices wholewheat bread, 2oz. cheese, 2slices bacon, 1/ 2tsp. butter

1 piece freshfruit

6 oz. low-fatyogurt

Peanut butter &jelly sandwich:2 slices wholewheat bread, 2tbsp. peanutbutter, 1 tbsp.jelly

1/ 2 cupunsweetenedapplesauce

6 cashews

8 oz. 2% milk

2 slices wholewheat bread

1/ 2 can tunawith mayo,celery, onion,(+ lettuce andtomato ifdesired)

1 piece freshfruit

8 oz. 2% milk

2 slices ryebread

2 oz. lean roastbeef, 1 sliceSwiss cheese, 2tsp. mayo

1 piece freshfruit

8 oz. 2% milk

GardenChicken Salad

1 cup cubedmelon

1 piece cornbread

8 oz. 2% milk

Egg sandwich:2 slices wholewheat bread orEnglish muffin,1 sliceCanadianbacon, 2 oz.cheese, 2 tsp.butter ormargarine

1 small orange

8 oz. 2% milk

1/ 4 of 12-inchpizza, thincrust, meattoppings, vegor cheese

tossed salad +salad dressing

8 oz. 2% milk

3/ 4 oz. beef,chicken, pork

1 small bakedpotato

1/ 2 cup cookedvegetables

8 oz. 2% milk


Chicken CaesarSalad: 2 cupsromaine lettuce+ 3 oz. grilledchicken breast+ 1 oz. gratedParmesancheese + saladdressing

1 dinner roll

6 oz. low-fatyogurt

3/ 4 oz. beef,chicken, pork

2/ 3 cup cookedrice

1 cup cookedvegetables

8 oz. 2% milk


Crunchy FishNuggets w/lemon tartarsauce

1/ 3 cup brownrice cookedwith 1 tbsp.pine nuts

8 oz. 2% milk

Salmon withGrilledVegetables (4oz. salmon)

1/ 2 large bakedpotato + 1 tbsp.butter ormargarine

1/ 3 cup hummus

6 Triscuits(starch insteadof milk)

1 cup tomatosoup

1 string cheese

8 oz. 2% milk


4 Wheat Thins

8 oz. 2% milk

1/ 2 6-inch pitabread

1-2 tbsp.peanut butter

6 oz. low-fatyogurt

1 slice bread

1 slice cheese(can broilcheese ontoast)

8 oz. 2% milk

1 sugar freepopsicle orcreamsicle


3/ 4 oz. pretzels

3 cups popcorntopped with1 oz. gratedParmesancheese

6 oz. low-fatyogurt

Notes:1. Fresh fruit preferred; avoid canned fruit except for occasionally. Fruit juices should be avoided exceptwhen treatinglowblood sugar.

2. During pregnancy, adding extra fats to your dietmay help control blood sugar levels. For example, use 2%milk if youare currently using skimor 1%milk, add butter/margarine or oils if desired.

3. Thesemeal plans are simply ideas; adjustmentsmay bemade if this plan does not suit you.4. Talk to your health care provider for suggestions. Sugar substitutes such as Splendamay be used during pregnancy.5. If you do not drinkmilk, talk to your health care provider for substitutions.


Breakfast Page

Dried Cranberry & Pecan Oatmeal 25Fruit Smoothie 25Banana Nut Bread 26Apple and Flax Pancakes 26Tomato and Spinach Frittata 27Blueberry Bran Muffins 28

SoupsBeef and Barley Stew 29Instant Black Bean Soup 30Non-Dairy Clam Chowder 30Tortellini-Basil Soup 31Corn Chowder 31Super Foods Stew 32

SaladsGrilled Fish Salad 33Mixed Greens with Pearsand Walnuts 33Garden Chicken Salad 34Strawberry Salad 34Mandarin Spinach Salad 35

Side DishesCurried Greens 36Crispy Skin-on Oven Fries 36Broccoli with Pine Nuts 37Dijon Asparagus 37Rice and Spinach Gratin 38Spicy Black Beans 38Sweet Potato Hash 39

EntreesAngel Hair Pasta with FreshTomato-Olive Sauce 40Baked Tortillas 41

PageBaked Rigatoni with Sausage,Tomatoes, and Cheese 42Grilled Chicken Breastswith Fresh Fruit Salsa 43Curried Chicken with WholeWheat Couscous 43Cheesy Oven-Fried Chicken 44Crunchy Fish Nuggets withLemon Tartar Sauce 45Dijon Pork with Potatoesand Carrots 46Fajita Wraps 48Five Vegetable Primavera 49Salmonwith Grilled Vegetables 50Indian-Style Chicken 51Lettuce Wraps 51Beef Stewwith Sweet Potatoes 52Molasses-Barbecued Chicken 52Quick Pizza Margherita 53Ravioliwith SummerVegetables 53Sole with Parmesan Breadcrumbs 54Spicy Chicken Kebabs 54Mexican Style Pizza 55Open-FacedMini Chili Cheese Burgerson Grilled Baby “Buns” 56

DessertsApplesauce Gingerbread 57Strawberries with Mango Sherbet 57Winter Crisp 58Peach Delight 58Ooey-Gooey Peanut ButterChocolate Brownies 59

24

RECIPES


BREAKFASTDried Cranberry-and-PecanOatmeal3 cups water3 cups fat-free milk2 cups whole oats (not instant)1⁄2 cup dried cranberries, coarselychopped1⁄2 tsp. salt5 Tbsp. brown sugar1 Tbsp. butter1⁄4 tsp. ground cinnamon1⁄4 tsp. vanilla extract2 Tbsp. chopped pecans

Directions1. Bring first 5 ingredients to a boil;reduce heat, and simmer, stirringoccasionally, 20 minutes or untilthickened. Remove from heat.

2. Stir in 4 Tbsp. brown sugar andnext 3 ingredients.

3. Spoon 1 cup oatmeal in each of 6bowls. Sprinkle evenly with pecansand remaining 1 Tbsp. brown sugar.

Serve immediately.Serves 6 (serving size = 1 cup)

Nutritional Analysis (per serving)Calories: 250Carbohydrate: 43 gProtein: 9 gFat: 6 gSaturated Fat: 2 gFiber: 4 gSodium: 265 mg

Fruit Smoothie1 cup plain low-fat yogurt1⁄2 cup orange juice1 cup strawberries (fresh or frozen)1 small, ripe banana1 Tbsp. honey1⁄2 cup skim milk

DirectionsCombine all ingredients in a blender orfood processor. Process until smooth.Serve immediately.Serves 4 (serving size = 1 cup)


25


Banana Nut Bread3 large or 4 small ripe bananas1 egg or 1⁄4 cup liquid egg substitute2 Tbsp. canola oil1⁄3 cup skim milk1⁄3 cup sugar1⁄2 tsp. salt1 tsp. baking soda1⁄2 tsp. baking powder1 1⁄2 cups flour1⁄2 cup chopped walnuts (optional)

Directions1. Preheat oven to 350º F.2. Spray loaf pan with cooking spray.3. In a large bowl, mash the bananaswith a fork.

4. Add the egg, oil, milk and sugar,and mix well.

5. In another bowl, sift together thesalt, baking soda, baking powder,and flour.

6. Add the dry ingredients to the wetingredients and stir until justmixed.

7. Add the walnuts and stir. Avoidover-mixing.

8. Pour batter into loaf pan. Bake forabout 40 minutes, or until toothpickinserted in center comes out clean.

9. Let bread cool for about 10 minutesbefore removing from pan. Finishcooling on wire rack.

Serves 12

Nutritional Analysis (per serving)Calories: 165Carbohydrate: 25 gFat: 6 gFiber: 3 gSodium: 385 mg

Apple & Flax Pancakes1 cup whole wheat pancake mix1⁄4 tsp. cinnamondash of nutmeg1⁄3 cup flax seed, coarsely ground1 cored, shredded apple

Directions1. In a large bowl, mix cinnamon,nutmeg and flax with pancake mix.

2. Prepare pancake mix according topackage directions. Add shreddedapple to batter and stir until justcombined.

3. Preheat griddle or heavy fry pan tomedium heat.

4. Lightly grease pan or spray withcooking spray.

5. Using a 1⁄3-cup measure, pourbatter onto pan. Cook pancakesuntil bubbles appear on surface,about 1 minute. Turn over andbrown the other side. Serve hot.

Serves 6 (Serving size = 2 pancakes)

Nutritional Analysis (per serving)Calories: 280Carbohydrate: 36 gProtein: 8 gFat: 12 gSaturated Fat: 3 gFiber: 3 g

26


Tomato and Spinach Frittata1 Tbsp. canola oil2 cups torn spinach1 small onion, thinly sliced1 clove garlic, minced1⁄2 cup chopped tomato (or draineddiced tomatoes)1⁄2 tsp. dried oregano1⁄2 tsp. dried basil6 egg whites4 whole eggs1⁄2 tsp. salt1⁄2 tsp. freshly ground black pepper1⁄2 cup low-fat shredded mozzarellacheese (or reduced fat sharp cheese)2 Tbsp. freshly grated Parmesan cheese(optional)

Directions1. Preheat broiler.2. Heat oil in oven-proof, non-stick,medium skillet over medium heat.

3. Add spinach, onion, garlic; cook,stirring, 3 minutes.

4. Stir in tomato, oregano, and basil.Reduce heat to medium-low.

5. In a medium bowl, beat eggs, saltand pepper; stir in mozzarellacheese.

6. Pour egg mixture over tomatomixture in skillet. Do not stir.

7. Cover and cook until eggs are setand light brown on bottom andaround edges, 9–11 minutes.

Remove from heat and sprinkle withParmesan cheese if desired. Placeskillet in broiler until golden brown,2–3 minutes. Slice into wedges andserve.Serves 8


27


Blueberry Bran Muffins1 cup wheat bran1 cup unbleached all-purpose flour1 1⁄2 tsp. baking soda1 tsp. baking powder1⁄2 tsp. salt1⁄3 cup egg substitute3⁄4 cup non-fat plain yogurt1⁄3 cup unsweetened applesauce1⁄4 cup brown sugar2 Tbsp. molasses1 cup blueberries

Directions1. Preheat oven to 400º F.2. Spray a 12-muffin tin with non-stickcooking spray.

3. In medium bowl combine bran,flour, baking soda, baking powderand salt. Stir to blend well.

4. In another bowl combine eggsubstitute, yogurt, applesauce,brown sugar and molasses. Whiskuntil smooth and well blended.

5. Add to dry ingredients and stirwith a fork until batter is justblended.

6. Gently fold in blueberries. Spoonabout 1⁄4 cup of batter into eachmuffin cup, filling the cup almostfull.

7. Bake until the muffins spring backwhen pressed lightly in the center,about 15 minutes. Cool in the pan 5minutes, then remove and servewarm.

Serves 12 (serving size = 1 muffin)

Nutritional Analysis (per serving)Calories: 100Fat: 0.6 gSaturated Fat: 0 gFiber: 2.5 gSodium: 316 mg

28


SOUPSBeef and Barley StewMinimal effort is needed for preparingthis tasty combination of lean beef,vegetables, and barley. The ovenmethod gives a nice roasted flavor, andthe slow-cooker method is handy ifyou want to start preparing dinner inthe morning. Like many other stews,this one is even better if made aheadand reheated.

1 pound eye-of-round roast, all visiblefat discarded, cut into 3⁄4 -inch cubes2 cups fat-free, no-salt-added beefbroth1⁄2 cup water, plus more as needed14.5-ounce can no-salt-added dicedtomatoes, undrained1 cup baby carrots1 large onion, chopped2 medium ribs of celery, cut into ½-inch slices1 Tbsp. low-sodium Worcestershiresauce2 tsp. salt-free garlic-herb seasoning1⁄2 tsp. salt1⁄4 tsp. pepper1⁄2 cup uncooked pearl barley

Directions1. Preheat the oven to 350°F.2. In a Dutch oven or oven-proof 3-to4-quart casserole dish, stir togetherall the ingredients except the barley.

3. Bake, uncovered for 1 hour (nostirring needed). Stir in the barley.Bake, covered for 1 hour or until thebarley and meat are tender (nostirring needed).

Slow-Cooker Method1. Put all the ingredients except thebarley in a 3 1⁄2-to 4-quart slowcooker.

2. Cook on high for 2 hours or on lowfor 6 hours; stir in the barley.

3. Cook on high for 2 to 3 hours or onlow for 2 to 4 hours; or until thebarley and beef are tender.

Serves 4 (serving size = 1 ½ cups)


29


Instant Black Bean Soup2 15-ounce cans no-salt-added blackbeans, drained3⁄4 cup commercial salsa3⁄4 tsp. chili powder1⁄4 tsp. ground cummin1 16-ounce can fat-free, low-sodiumchicken or vegetable broth1⁄2 cup shredded reduced-fat sharpcheddar cheese5 Tbsp. fat-free sour cream5 Tbsp. minced green onions2 Tbsp. chopped fresh cilantroOptional: Add 1-1 1⁄2 cups ham, diced

Directions1. Place beans and broth in a mediumsaucepan; partially mash beanswith a large spoon. Place over highheat; stir in salsa, chili powder,cummin and broth. Bring to a boil.

2. Ladle soup into bowls; top withcheese, sour cream, onions, andcilantro (all equally divided on eachportion).

Serves 5

Nutritional Analysis (per serving)Calories: 145Carbohydrate: 28 gProtein: 6.5 gFat: 1 gSaturated Fat: TraceFiber: 9 gSodium: 598 mg

Non-Dairy Clam Chowder2 medium potatoes, peeled and diced2 cups low-sodium chicken broth1 cup clam juice1 6.5 oz. can clams, drained and rinsedWhite pepper to taste

Directions1. In a medium saucepan combinepotatoes and broth and bring to aboil.

2. Cover and simmer for 20 minutes,or until the potatoes are tender.

3. Transfer to a blender or foodprocessor and process until smooth.

4. Return to pan, add remainingingredients. Heat thoroughly andsimmer for 1 minute. Serve hot.

Serves 2

Nutritional Analysis (per serving)Calories: 365Carbohydrate: 56 gProtein: 31 gFat: 2 gSaturated Fat: 0.2 gFiber: 3 gSodium: 459 mg

30


Tortellini-Basil Soup2 qt. canned chicken broth4 packages fresh cheese-filled tortellini,uncooked3 cans small white beans, rinsed anddrained1 cup frozen chopped spinach60 oz. can diced tomatoes1 cup shredded fresh basil or 2 Tbsp.dried1 cup grated Parmesan cheesefreshly ground pepper

Directions1. Bring broth to a boil in a large pot.2. Add tortellini, and cook 4-6 minutesor until tender. Set aside.

3. In large pot, place beans, choppedspinach, basil, and tomato. Reduceheat, and simmer 5 minutes or untilthoroughly heated.

4. As portioning, place tortellini inbowls and add soup. Sprinkle withblack pepper and cheese to taste.

serving size = 1 cup

Nutritional Analysis (per serving)Calories: 185 caloriesCarbohydrate: 26 gProtein: 11 gFat: 4 gSodium: 410 mg

Corn Chowder1 Tbsp. butter8 oz. sliced mushrooms1⁄2 cup finely diced onion1⁄4 cup all-purpose flour2 cups 1% low-fat milk1 1⁄2 cups evaporated skim milk1 cup chopped red potato (about 6ounces)1⁄2 tsp. dried thyme1⁄2 tsp. salt1⁄4 tsp. black pepper16 oz. frozen whole-kernel corn,thawed

Directions1. Melt the butter in a large pot overmedium-high heat.

2. Add the onions and mushrooms,and sauté for 3 minutes.

3. Stir in the flour.4. Gradually add the milk, stirringwith a whisk.

5. Add the potato, thyme, salt, pepper,and corn, and bring to a boil.

6. Cover, reduce heat, and simmer for15 minutes.

Serves 4

Nutritional Analysis (per serving)Calories: 425Carbohydrate: 59 gFat: 6gFiber: 5 gSodium: 548 mg

31


Super Foods Stew1 1⁄2 cups dry yellow split peas or lentils6 cups low-sodium vegetable broth3 large plum tomatoes, diced1 medium onion, chopped2 cloves garlic, chopped1⁄4 cup chopped fresh parsley2 tsp. chopped fresh thyme or ½ tsp.dried thyme2 cups pared and cubed sweet potatoes2 cups small broccoli florets1⁄4 tsp. freshly ground black pepperSalt to taste

Directions1. Soak the peas in water for 4 hours.If you are using lentils, you do nothave to soak them.

2. Drain the peas and place in amedium saucepan.

3. Add the broth and tomatoes andsimmer, covered until the peas aretender, about 20-25 minutes.

4. Remove 2 cups of the pea mixtureand puree in a blender.

5. Add the onion, garlic, parsley,thyme, pepper and sweet potatoesto the pan. Simmer for 10 minutes.

6. Add the broccoli and simmer untiltender, about 8 minutes more.

7. Add the puréed pea mixture to thepan and bring to a boil. Serve hot.

Serves 6

Nutritional Analysis (per serving)Calories: 245Carbohydrate: 44 gFat: 2 gSaturated Fat: 1 gSodium: 128 mgFiber: 13 g

32


SALADSGrilled Fish Salad1⁄2 cup light cucumber ranch saladdressing4 - 6 oz. firm fish fillets, such assalmon1 teaspoon black pepper1⁄2 teaspoon saltCooking spray8 cups mixed salad greens1 small cucumber, sliced

Directions1. Prepare grill.2. Sprinkle fish with 1 teaspoonpepper and salt.

3. Place fish, skin sides up, on a grillrack coated with cooking spray andgrill 5 minutes on each side or untilfish flakes easily when tested with afork.

4. Remove skin from fillets anddiscard skin. Break fish into chunks.

5. Divide salad greens between 4plates. Divide fish chunks evenlyamong salads and top each servingwith cucumber slices and 2tablespoons cucumber ranchdressing.

Serves 4 (Serving Size = 1 salmon fillet, 2cups greens, 2 Tbsp. dressing)

Nutritional AnalysisCalories: 158Fat: 7.5 gSaturated Fat: 1.6 gCarbohydrate: 9 gSodium: 349 mgFiber: 2 gProtein: 15 g

Mixed Greens with Pears andWalnuts12 cups mixed salad greens3 Bosc pears, cored and dicedlemon juice4 Tbsp. walnut piecesextra virgin olive oilbalsamic vinegarsalt and pepper to taste2 oz. fresh Parmesan cheese, shaved

Directions1. Dice pears and toss with a littlelemon juice.

2. Place greens in a large bowl.Drizzle olive oil and vinegar overgreens.

3. Add salt and pepper to taste. Tossto mix well.

4. Divide greens between salad plates.5. Top with diced pears, walnut piecesand shaved cheese.

Serves 12

Nutritional AnalysisCalories: 59Carbohydrate: 4 gFat: 4 gSaturated Fat: 1 gFiber: 1 gSodium: 81 mg

33


Garden Chicken Salad1⁄4 cup light vinaigrette dressing1⁄4 tsp. cayenne pepper3⁄4 lb. skinless, boneless chickenbreasts, cooked & cut into cubes1 cup cherry or grape tomatoes1 cucumber, peeled, seeded and diced1⁄4 cup diced onion1 cup canned chick peas, drained &rinsed4 cups mixed salad greens

Directions1. Place the dressing and cayennepepper in a large bowl and mixwell.

2. Add the remaining ingredientsexcept for the greens. Toss to mixwell.

3. Divide the greens between 4 plates.4. Top with the chicken, vegetablemixture.

Serves 4

Nutritional AnalysisCalories: 230Carbohydrate: 21 gFat: 6 gSaturated Fat: 1 gFiber: 5 gSodium: 551 mg

Strawberry Salad1-2 tablespoons white wine vinegar1⁄4 cup orange juice1 tsp. sugar2 teaspoons extra-virgin olive oil1⁄8 teaspoon salt1⁄8 teaspoon pepper3 cups quartered strawberries6 cups mixed salad greens4 teaspoons toasted, slivered almonds

Directions1. Combine first 6 ingredients, and stirwell with a whisk.

2. Combine strawberries and greens.3. Add dressing mixture and toss tocoat.

4. Sprinkle with nuts.Serves 4

Nutritional AnalysisCalories: 110Carbohydrate: 18 gProtein: 3 gFat: 4 gSaturated Fat: 0.5 gFiber: 4 gSodium: 96 mg

34


Mandarin Spinach Salad12 cups washed, torn spinach1 cup chopped celery1⁄2 cup chopped red onion2 11 oz. cans mandarin oranges,drained, reserve juice1 cup fat-free sweet and sour dressing

Directions1. In a large bowl, combine spinach,celery, onions and mandarinoranges.

2. Mix 1⁄4 cup of drained juice with thedressing. Toss dressing with saladmixture.

Serves 12

Nutritional AnalysisCalories: 63Fat: 0.2 gFiber: 4 gSodium: 276 mg

35


SIDE DISHESCurried Greens2 tsp. olive oil1 medium onion, diced2 cloves garlic, minced1 cup carrots, pared and diced1 cup parsnips, pared and diced1 cup vegetable broth1 tsp. curry powder (more or less totaste)Salt and pepper to taste1 Tbsp. cornstarch dissolved in 2 Tbsp.water1 lb. mixed greens, cleaned andchopped into bite-sized pieces

Directions1. In a large saucepan, heat oil overmedium heat.

2. Add onion and garlic and sauté,stirring often, until onion is soft.

3. Add carrots, parsnips, and broth.Cover and simmer until carrots andparsnips are tender, about 5-7minutes.

4. Add curry powder, salt, andpepper.

5. Add dissolved cornstarch and mixwell. Simmer until sauce thickens.

6. Add greens, mix well and cookuntil greens are bright and tender,about 5 minutes.

Serves 4


Crispy Skin-On Oven Fries3 medium baking potatoes1⁄4 tsp. salt1⁄4 tsp. paprika1⁄4 tsp. garlic powder1⁄4 tsp. black pepperNon-stick cooking spray

Directions1. Preheat oven to 450ºF.2. Scrub and dry potatoes. Cut eachpotato into 8 wedges. Arrange skinside down on a baking sheet.

3. Mix spices in a small bowl.4. Spray potatoes lightly with cookingspray, and sprinkle spice mixtureover wedges.

5. Bake, uncovered, for 20 minutes oruntil potatoes are tender and skin iscrisp.

Serves 4 (Serving Size = 6 wedges)


36


Broccoli with Pine Nuts1⁄2 cup low-sodium chicken broth1⁄2 medium onion, sliced3 pounds fresh broccoli, washed andcut into bite-sized pieces1 tsp. extra-virgin olive oil1⁄4 cup pine nuts (about 1 oz.)1 tsp. dried Italian seasoning,crumbled1⁄4 tsp. saltBlack pepper to taste

Directions1. Bring broth and onion to a boil overhigh heat in a medium saucepan.

2. Add broccoli and cook until tender,about 5 minutes.

3. Drain. Discard liquid and onionslices. Set broccoli aside.

4. Heat oil in a large skillet overmedium heat.

5. Add the pine nuts and cook,stirring for about 3 minutes, or untilgolden.

6. Add Italian seasoning, then broccoliand sauté until heated through,about 2 minutes.

7. Season with salt and pepper andserve.

Serves 8 (serving size = 1 cup)

Nutritional Analysis (per serving)Calories: 150Carbohydrate: 30 gFat: 3 gSaturated Fat: 0.2 gFiber: 5 gSodium: 183 mg

Dijon Asparagus2 pounds asparagus1 Tbsp. Dijon mustard1 Tbsp. lemon juice1⁄2 Tbsp. mustard seeds

Directions1. Snap off tough ends of asparagus.2. Bring 4 quarts water to a boil in an8-quart stock pot.

3. Add asparagus and cook 3 minutes.4. Remove asparagus from stock pot.Rinse with cold water, drain andpat dry.

5. Combine the Dijon mustard andlemon juice in a small bowl.

6. Place a large non-stick skillet overmedium heat until hot.

7. Add mustard seeds; cook 1 minute,stirring constantly.

8. Add asparagus and mustardmixture, and cook 2 minutes oruntil thoroughly heated.

Serves 8

Nutritional Analysis (per serving)Calories: 40Carbohydrate: 8 gProtein: 4 gFat: 0.7 gFiber: 3 gSodium: 36 mg

37


Rice and Spinach Gratin2 cups cooked brown rice2 cups frozen leaf spinach, thawed anddrained well1⁄2 cup frozen peas1 cup fat-free ricotta cheese1⁄2 cup Parmesan cheese divided1⁄2 tsp. onion powderSalt and freshly ground pepper to taste1⁄2 cup bread crumbsOlive oil cooking spray

Directions1. Preheat oven to 400°F.2. Combine rice, spinach, peas, ricotta,

1⁄4 cup Parmesan and spices in alarge bowl. Mix well.

3. Spray a 9” square baking dish withcooking spray. Spread rice mixtureevenly in the baking dish. Sprinklebread crumbs and 1⁄4 cup Parmesanover top of casserole. Lightly spraytop of casserole with cooking spray.

4. Bake until bubbly and lightlybrowned on top, about 25-30minutes. Serve hot.

Serves 6

Nutritional Analysis (per serving)Calories: 180Carbohydrate: 22 g.Protein: 15 g.Fat: 3.5 g.Saturated Fat: 2 g.Fiber: 4 g.Sodium: 383 mg.

Spicy Black Beans1 15 oz. can black beans, rinsed anddrained2 ounces chopped green chili peppers,drained1 tsp. ground cumin1⁄4 cup salsa

Directions1. Combine all ingredients in a bowl.2. Serve at room temperature, or heatbeans in a sauce pan for hot wraps.

Serves 4

Nutritional Analysis (per serving)Calories: 100Carbohydrate: 18 gProtein: 6 gFat: 1 gFiber: 5 gSodium: 473 mg

38


Sweet Potato Hash2 pounds sweet potatoes1 large red bell pepper, chopped1 medium onion, chopped1 Tbsp. canola oil1⁄2 tsp. salt, or to taste1⁄4 tsp. cracked black pepper1 Tbsp. minced fresh rosemaryRosemary sprigs for garnish, optional

1. Place sweet potatoes in a largesaucepan and add water to cover.Bring to a boil over medium-highheat. Cover partially, reduce heat tomedium and simmer just untiltender, 20 – 30 minutes. Drain andlet cool. Pare and cut into ½ inchcubes.

2. In a large non-stick skillet overmedium heat, sauté bell pepper and

onion in oil until onion starts tobrown, about 10 minutes. Stir insweet potatoes, salt, black pepper,and rosemary, pressing down witha spatula to compress the hash.Cook without stirring until potatoesare golden on the bottom, 12 – 14minutes. Flip hash over in sectionsand cook without stirring untilpotatoes are golden on the bottom,5 – 7 minutes. Sprinkle withrosemary sprigs if desired.

Serves 4


39


ENTREESAngel Hair Pasta with FreshTomato-Olive SauceA home-cooked meal doesn’t get

any easier than this. This pasta dish istossed with fresh tomatoes, olives,balsamic vinegar, and seasonings, andtakes only 25 minutes from kitchen totable.

8 ounces of angel hair pasta1⁄2 cup pitted Kalamata olives1⁄3 cup packed, chopped fresh basilleaves1 Tbsp. extra-virgin olive oil1 Tbsp. balsamic vinegar3 garlic cloves, minced1 Tbsp. capers, drained (optional)1⁄2 Tbsp. crushed red pepper flakes1 3⁄4 pounds ripe tomatoes, halvedcrosswise, seeds removed, diced (about4 large)1⁄4 cup grated Parmesan cheese(optional)Salt and freshly ground black pepperto taste

Directions1. Cook pasta according to thepackage directions until al dente.

2. Meanwhile, in a large serving bowl,combine the olives, basil, olive oil,vinegar, garlic, capers if desired,and red pepper flakes.

3. Add the tomatoes to the olivemixture, tossing well.

4. Drain the pasta and add it to thebowl, tossing it well.

5. Sprinkle with cheese if desired.Season with salt and pepper.

Serves 8


40


Baked Tortillas1 cup bottled salsa, divided1 (8-ounce) carton low-fat sour cream6 (10-inch) flour tortillas1 1⁄2 cups chopped cooked chickenbreast or lean ground beef (about ¾pound)1⁄3 cup chopped or diced tomatoes1⁄3 cup chopped green or red bellpepper1⁄4 cup chopped onionCooking spray3⁄4 cup (3 ounces) shredded reduced-fatcheddar cheese

Directions1. Preheat oven to 350°F.2. Combine 1⁄2 cup salsa and sourcream in a small bowl, and spreadevenly over each tortilla.

3. Divide chicken, tomato, bell pepper,and onion evenly down center ofeach tortilla, and roll up.

4. Place rolls, seam sides down, in an11 x 7 inch baking dish coated withcooking spray. Top with ½ cupsalsa.

5. Bake for 15 minutes. Sprinkle withcheese; bake an additional 5minutes or until cheese melts.

Serves 6


41


Baked Rigatoni with Sausage,Tomatoes, and Cheese12 ounces rigatoni pasta1 can (28 ounces) crushed tomatoes1 tsp. dried oregano1⁄4 cup nonfat grated Parmesan cheese1⁄2 cup shredded reduced-fat provolonecheese1 pound turkey Italian sausage1⁄2 cup chopped onion1⁄2 tsp. crushed red pepper1 cup shredded fat-free mozzarellacheese

Directions1. Cook the pasta al dente according topackage directions. Drain well, returnthe pasta to the pot, and cover to keepwarm.

2. While the pasta is cooking, coat alarge non-stick skillet with non-stickcooking spray, and preheat overmedium heat. Add the sausage, andcook, stirring to crumble, until themeat is no longer pink.

3. Add the tomatoes, onion, oregano,and pepper to the skillet mixture, andbring to a boil over medium-high

heat. Reduce the heat to low, cover,and cook, stirring occasionally, for 10minutes, or until the onions are tenderand the flavors are blended.

4. Pour the tomato mixture over thepasta, and toss to mix well. Add theParmesan cheese, and toss to mixwell.

5. Coat a 9 x 13 inch baking pan withnon-stick cooking spray, and spreadthe mixture evenly in the dish.Sprinkle first the mozzarella and thenthe provolone over the top. Cover thedish with aluminum foil, and bake at350°F for 25 minutes. Uncover, andbake for 10 additional minutes, oruntil the cheese is lightly browned.Serve hot.

Serves 5


42


Grilled Chicken Breasts withFresh Fruit Salsa1 1⁄2 Tbsp. lime juice1⁄2 tsp. grated ginger root1 cup chopped fresh pineapple1⁄2 cup chopped fresh melon1⁄2 cup chopped fresh mango4 boneless, skinless chicken breasts

Directions1. Preheat broiler or grill.2. Combine the salsa ingredients in asmall bowl and set aside.

3. Grill or broil chicken breasts about 5minutes on each side or until thechicken is cooked through.

4. Serve chicken topped with fruitsalsa. Fruit salsa also goes wellwith grilled fish or pork tenderloin.

Serves 4

Nutritional Analysis (per serving)Calories: 180Carbohydrate: 10 gFat: 3gSaturated Fat: 1gFiber: 1 gSodium: 65 mg

Curried Chicken with WholeWheat Couscous2 lbs. skinless, boneless chicken strips5 tsp. curry powder4 Tbsp. canola oil, divided2 cups dried apricots, cut into 1⁄4 inchslivers2 cups instant whole wheat couscousSalt and pepper to taste

Directions1. Add curry powder to chicken strips,mixing thoroughly to coat. Heathalf of the oil in a non-stick pan andcook chicken in batches onmedium-high heat (approximately2 minutes per side until golden,adding more oil as needed).Remove from skillet to a plate as itbrowns.

2. Put apricots into pan with 3 1⁄2 cupswater, the couscous and about 1 tsp.salt and 1⁄2 tsp. pepper, bring to aboil and simmer 1 minute.

3. Arrange browned chicken overcouscous on a large platter.

Serves 6

Nutritional Analysis (per serving)Calories: 525Carbohydrate: 62 gProtein: 43 gFat: 13gSaturated Fat: 1gFiber: 6 gSodium: 490 mg

43


Cheesy Oven-Fried ChickenNon-stick cooking spray2 cups bite-size, low-sodium cheddarcheese crackers1⁄2 tsp. dried basil1 pound skinless chicken breast2 Tbsp. skim milk

Directions1. Preheat oven to 450ºF. Spray ashallow baking pan with non-stickspray.

2. Place crackers, basil and pepper in alarge plastic bag (leave bag open)and crush with a rolling pin,process in a food processor thenadd to bag.

3. Cut poultry into about 16 strips 1 x

3 inches each. Dip poultry into milkthen add a few pieces at a time tothe crumb mixture. Seal the bagand toss until pieces are coated.Place strips on prepared bakingpan.

4. Bake, uncovered, 5 to 7 minutes oruntil chicken is tender and nolonger pink.

Serves 4 (Serving Size = 4 strips)


44


Crunchy Fish Nuggets withLemon Tartar SauceNuggets:1 pound skinless white fish fillets1⁄4 cup egg substitute2 1⁄2 Tbsp. skim milk1⁄4 cup grated Parmesan cheese1⁄4 cup cornflake crumbs or dry breadcrumbs1⁄2 tsp. paprika

Directions1. Preheat oven to 450ºF.2. Rinse fish and pat dry. Cut intoabout 24 bite-size pieces, and setaside.

3. In a medium bowl combine eggsubstitute and milk.

4. Place crumbs, cheese and paprika ina large plastic bag with a tight seal.Add fish to egg mixture and stir tocoat pieces evenly. Remove pieceswith a slotted spoon and placeseveral pieces in the bag with the

crumb mixture. Seal the bag andtoss until the fish is covered withcrumbs. Repeat until all fish iscoated.

5. Arrange fish on a baking sheet andbake about 5 minutes, or until fishflakes easily with a fork.

Lemon Tartar Sauce:1⁄2 cup fat-free mayonnaise2 Tbsp. chopped dill pickle1 tsp. finely chopped or grated lemonpeel1 1⁄4 tsp. lemon juiceMix all ingredients in a small bowl.Serve with Crunchy Fish NuggetsServes 4 (serving size = 6 nuggets)

Nutritional Analysis (per serving)Calories: 135Carbohydrate: 3 gProtein: 22 gFat: 4 gSaturated Fat: 1.2 gSodium: 217 mg

45


Dijon Pork with Potatoesand CarrotsCleanup is kept to an absoluteminimum with the help of a sheet ofaluminum foil. Just line a baking sheetwith it, combine and roast theingredients on it, then throw the foilaway. There isn’t even a mixing bowlto wash.

8 medium red potatoes (about 2ounces each), cut into 1⁄2 inch wedges4 medium carrots, quarteredlengthwise, then cut into 2-inch longpieces2 small onions cut into eighths1 medium green bell pepper, cut intothin strips1 medium red bell pepper, cut into thinstrips2 medium garlic cloves, minced1 Tbsp. olive oil (extra virginpreferred)1 pound pork tenderloin, all visible fatdiscarded1 1⁄2 Tbsp. Dijon mustard1⁄2 tsp. olive oil (extra virgin preferred)1⁄2 tsp. salt

Directions1. Preheat the oven to 425ºF.2. Line a baking sheet with aluminumfoil. Put the potatoes, carrots,onion, bell peppers, and garlic onthe baking sheet. Add the salt. Tosswith 1 tsp. oil. Arrange in a singlelayer, leaving enough room in thecenter for the pork.

3. Spoon the mustard over the pork;spread evenly over the top andsides. Sprinkle with the pepper.Place the pork on the baking sheet.Tuck the thin end of the pork underthe vegetables for even cooking.

4. Bake for 10 minutes. Stir thevegetables. Bake for 25 minutes, oruntil the pork is no longer pink inthe center. Transfer the pork to acutting board. Let stand for 3minutes for easier slicing.

5. Meanwhile, drizzle the remaining 2tsp. oil over the vegetables. Stirgently. Leave the vegetables in theoven to keep warm while you slicethe pork.

Serves 4 (serving size = 3 ounces pork plus1 ½ cups vegetables)

Nutritional Analysis (per serving)Calories: 340Carbohydrate: 37 gProtein: 29 gFat: 10 gFiber: 7 gSodium: 511mg

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WRAPSWhat are wraps? They’re somethinglike tacos, something like crepes, butbest of all, they make a fast meal thatcan please varied tastes. If you’re tiredof pizza, and would prefer to makehealthy “fast food” at home, give thema try!

Sauces and SeasoningsBar-B-Que sauceChutneyFat-free sour creamFresh herbsGarlicGingerHummusLemon or lime juiceOyster sauceSalad DressingSalsaLow-sodium Soy SauceSpicesTaco SauceLow-Fat Yogurt

FillingsAvocadoBeans or Chick peasCabbageChicken or turkey breastChopped celeryCucumbersEggplantPasteurized Feta cheeseFish

Frozen vegetables – stir-fry ormicrowaveGrated carrotsGround MeatLettuceLow-fat shredded cheeseMushrooms – raw or cookedPeasPotatoesRaw or sautéed onions or peppersRiceScallionsSeeds and NutsSeitanSweet PotatoesTempehTofuTomatoes

WrappersCorn TortillasFlour TortillasPita BreadTaco ShellsWhole Wheat Tortillas

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Fajita WrapsCooking spray1 red pepper1 green pepper1⁄2 onionBoneless skinless chicken breasts* (1lb.) optionalLow-fat, shredded cheeseSalsaTortillas

Directions1. Spray large frying pan with cookingspray. Place over medium heat.Cut peppers and onions into stripsand add to frying pan. Stir-fry 2-3minutes until crisp and tender.

2. Add chicken and stir-fry until nolonger pink.

3. Allow family to “build their own”wraps. Top with salsa. Serve withskim milk and fruit.

*You may wish to use precookedchickenServing Size = 1 tortilla

Nutritional Analysis (per serving)Calories: 315Carbohydrate: 22 gProtein: 35 gFat: 10 gSaturated Fat: 3 gFiber: 3 gSodium: 300 mg(Actual values will vary with amount ofingredients used)

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Five Vegetable Primavera1⁄4 cup reduced-sodium chicken broth,divided2 tsp. Dijon mustard2 tsp. white wine vinegarCooking spray1 Tbsp. canola oil1 1⁄2 cups sliced yellow squash1 cup thinly sliced carrots1 cup diced red peppers3 cups broccoli flowerets1⁄2 cup frozen peas, thawed1⁄4 cup minced fresh parsley

Directions1. Combine 2 Tbsp. broth, mustardand vinegar; mix well and set aside.

2. Coat a large non-stick skillet withcooking spray; add oil, and placeover medium heat until hot. Addsquash, carrots and peppers; sauté 5

to 6 minutes or until vegetables arejust tender. Add remaining chickenbroth to skillet; add broccoli andpeas.

3. Cover tightly and cook 4 to 5minutes or until broccoli is crisp-tender.

4. Stir in mustard mixture; saute 1minute. Stir in parsley and serveimmediately.

Serves 5 (servings size = 1 cup)


49


Salmon with Grilled Vegetables1 cup light honey mustard or sesameginger salad dressing1 Tbsp. lemon juice1⁄2 tsp. ground cayenne pepper1⁄2 tsp. black pepper1 small red onion cut into 8 wedges1 pound zucchini squash, sliced4 - 6 oz. salmon filletsCooking spray

Directions1. Combine dressing, lemon juice,and peppers in a small bowl.Reserve 1⁄4 cup of the dressingmixture. Place onion, squash andsalmon in a large shallow dish.Drizzle with remaining dressingmixture, cover and marinate inrefrigerator 1 hour.

2. Cover grill with foil before lighting,or place a grill pan coated withcooking spray over medium heatuntil hot. Place squash on pan

and grill 2 minutes on each side oruntil tender. Remove squash andkeep warm. Place onions on panand grill 3 minutes on each side oruntil tender. Remove onions andkeep warm.

3. Place salmon on pan and grill 5minutes on each side or until fishflakes easily when tested with afork. Drizzle salmon andvegetables with reserved dressingmixture.

Serves 4 (serving size = 1 salmon fillet, 2cups greens, 2 Tbsp. dressing)


50


Indian Style Chicken1 lb. boneless, skinless chicken breasts16 oz. fat-free plain yogurt2 tsp. curry powder and 1⁄4 tsp.cayenne pepper (or 2 1⁄4 tsp. TandooriSpice mixture)2 cups cooked, brown rice

Directions1. Place chicken in a shallow casseroledish. Combine yogurt and spicesand mix well. Season with salt ifdesired. Coat chicken evenly withthe yogurt mixture. Cover andrefrigerate over night.

2. Preheat oven to 375ºF. Bakeuncovered for 35 - 45 minutes oruntil the chicken is cooked through.Baste chicken with sauce severaltimes. Serve over rice.

Serves 4

Nutritional Analysis (per serving)Calories: 305Carbohydrate: 32 gFat: 2.6 gSaturated Fat: 0.7 gFiber: 2 gSodium: 173 mg

Lettuce Wraps4 fresh shiitake mushrooms7 stalks Napa cabbage1 lb. lean ground turkey1⁄2 onion, chopped2 Tbsp. hoisin sauce1 Tbsp. lite soy sauce1⁄4 tsp. five-spice powder1 (8 oz.) can slicedwater chestnuts, drained12 large leaves iceberg lettuce

Directions1. Remove and discard stems fromshiitake mushrooms. Then chop themushroom caps. Chop Napacabbage keeping leaves and stemsseparate.

2. Lightly coat a wok or skillet withcooking spray and place overmedium-high heat. Add turkey andthen stir-fry until no longer pink,about 3 to 4 minutes. Removeturkey from the wok and set aside.

3. Lightly recoat the wok or skilletwith cooking spray. Add choppedcabbage stems and onion; stir-fryuntil tender, about 2 minutes.

4. Stir in hoisin sauce, soy sauce andfive-spice powder. Add cabbageleaves, mushrooms and waterchestnuts; stir-fry for about aminute. Add cooked turkey backinto the skillet and stir-fry until wellcombined and heated through,about 2 more minutes.

5. Spoon mixture into lettuce leaves androll up like a burrito. Serve and enjoy!

Serves 4


51


Beef Stew with SweetPotatoes1 pound lean, top round of beef3 Tbsp. flour1 tsp. pepper1 large onion, halved and cut into 1⁄4inch slices1 large sweet potato, cut in 1 1⁄2 inchcubes1⁄2 cup beef stock1⁄2 tsp. cinnamon1⁄2 to 1 cup Edamame, (green soybeans) or green beans, thawedNon-stick cooking spray

Directions1. Spray crock pot with non-stickcooking spray.

2. Place sweet potato cubes in thecrock pot.

3. Toss beef with the flour and 1 tsp.of pepper.

4. Add beef and onions.5. Mix beef broth with cinnamon.6. Pour over beef mixture.7. Cover and cook on low 8-10 hours.8. Add Edamame or green beansduring the last 15-20 minutes.

Serves 6

Nutritional Analysis (per serving)Calories: 190Carbohydrate: 14 gProtein: 20 gFat: 6 gSaturated Fat: 2 gFiber: 2 g

Molasses-Barbecued Chicken2 tsp. olive oil3⁄4 cup finely chopped onion½ tsp. garlic powder1⁄4 to 1⁄2 tsp. red pepper1⁄2 cup molasses1⁄3 cup cider vinegar1⁄4 cup Dijon mustard2 Tbsp. lemon juice1 Tbsp. reduced-sodium soy sauce8 (6-ounce) skinned chicken breasthalvesSalt and pepper

Directions1. Heat oil in a heavy medium saucepanover medium heat. Add onion, garlicpowder and red pepper; sauté 3minutes.

2. Add molasses, vinegar, mustard,lemon juice and soy sauce; bring to aboil. Reduce heat, and simmeruncovered 10 to 15 minutes or untilthickened, stirring occasionally. Cool.

3. Pre-heat a broiler or light barbecuecoals outside.

4. Sprinkle chicken lightly with salt andpepper. Broil for 5-8 minutes or grillover medium-hot coals (350˚ to 400˚F)about 5 to 8 minutes on each side.Baste often with some of the sauce,until chicken is glazed and no longerpink. Serve with remaining sauce.

Serves 8

Nutritional Analysis (per serving)Calories: 415Carbohydrate: 18 gProtein: 51 gFat: 14.5 gSaturated Fat: 3.8 gFiber: 0.5 gSodium: 831 mg

52


Quick Pizza Margherita1 (10-ounce) can refrigerated pizzacrust doughCooking spray1 tsp. extra-virgin olive oil, divided1 garlic clove, halved5 plum tomatoes, thinly sliced (about3⁄4 pound)1 cup (4 ounces) shredded freshmozzarella cheese1 tsp. balsamic vinegar1⁄2 cup thinly sliced fresh basil1⁄8 tsp. salt1⁄8 tsp. black pepper

Directions1. Preheat oven to 400°F.2. Unroll crust dough onto a bakingsheet coated with cooking spray; patinto a 13 x 11 inch rectangle bakingdish. Bake for 8 minutes. Removecrust from oven, and brush with 1⁄2

tsp. oil. Rub crust with cut sides of garlic.3. Arrange tomato slices on crust,leaving a 1⁄2 inch border; sprinkleevenly with cheese. Bake for 12minutes or until cheese melts andcrust is golden.

4. Combine 1⁄2 tsp. oil and vinegar,stirring with a whisk.

5. Sprinkle pizza evenly with slicedbasil, salt, and pepper. Drizzle thevinegar mixture evenly over the pizza.Cut pizza into 8 pieces.

Serves 4 (serving size: 2 pieces)


Ravioli with SummerVegetables1 9-ounce package refrigerated lightcheese-filled ravioli2 tsp. olive oil2 cloves garlic, minced1 medium yellow summer squash,thinly sliced (about 1 1⁄4 cups)4 medium plum tomatoes, quartered1 15-ounce can chickpeas (garbanzobeans) rinsed & drained2 tsp. snipped fresh thyme or 1⁄2 tsp.dried thyme, crushed1⁄4 tsp. crushed black pepper4 cups shredded fresh spinach

Directions1. Cook ravioli according to packagedirection. Drain.

2. Meanwhile, in a large non-stickskillet heat the olive oil and thegarlic. Add squash, tomatoes,chickpeas, thyme, and pepper.Cook on medium-high heat for 4 to5 minutes or until heated through.Add pasta and toss.

3. Arrange spinach on each servingplate; top with pasta mixture.

Serves 4 as a main dish


53


Sole with ParmesanBreadcrumbs4 (4-ounce) sole fillets1 cup soft breadcrumbs1⁄2 cup grated Parmesan cheese2 Tbsp. reduced-fat soft margarine,melted1⁄2 cup finely chopped watercress(optional)

Seasonings:2 Tbsp. lemon juice1 tsp. all-purpose seasoning or hotsauce1⁄4 tsp. garlic powder1⁄4 tsp. salt

Directions1. Combine lemon juice, hot sauce,garlic powder and salt in a smallbowl; brush on both sides of fillets.Broil on rack of a broiler pan 6 to 8minutes or until fish flakes with afork.

2. Meanwhile, mix breadcrumbs,Parmesan cheese and margarine;mix well and stir in watercress.Spoon breadcrumb mixture on fish;broil 2 minutes or until mixture islightly browned.

Serves 4


Spicy Chicken Kebabs1 1⁄2 lb. boneless, skinless chickenbreasts3 garlic cloves1⁄4 tsp. salt1 tsp. ground turmeric1⁄2 tsp. ground allspice1⁄4 tsp. freshly ground black pepper1⁄2 tsp. ground cumin4 Tbsp. lime juice1 Tbsp. olive oil6 Tbsp. non-fat plain yogurt

Directions1. Cut the chicken into bite-size piecesand place in a bowl. Mince thegarlic cloves and mix with thespices. Place the lime juice in asmall bowl. Add the garlic-spicemixture, the olive oil and theyogurt. Whisk to mix well and addto the chicken. Toss to coat thechicken.

2. Marinate the chicken in therefrigerator for 2-4 hours, stirringoccasionally. Skewer the chicken,alternating with vegetables ifdesired. Grill or broil for 4-6minutes, turning often, until allsides are lightly browned and thechicken is cooked through.

Serves 6

Nutritional Analysis (per serving)Calories: 95Carbohydrate: 5 gProtein: 12 gFat: 3 gSaturated Fat: 0.5 gFiber: 0.4 gSodium: 446 mg

54


Mexican Style Pizza1 12 inch prepared pizza crust1 cup salsa8 ounces pre-cooked hickory smokedchicken1 cup shredded light cheddar cheese1⁄2 tsp. red pepper flakes

Directions1. Preheat oven to 400ºF.2. Spread salsa evenly over pizzacrust.

3. Sprinkle chicken over salsa. Toppizza with cheese and sprinkle withred pepper flakes.

4. Bake for 13 to 15 minutes or untilcheese is melted and golden brown.Cut into 8 slices.

Serves 4 (serving size = 2 slices)

Nutritional Analysis (per serving)Calories: 390Carbohydrate: 49Fat: 11 gSaturated Fat: 3 gFiber: 3 gSodium: 861 mg

55


Open-Faced Mini ChiliCheese Burgers on GrilledBaby "Buns"16 baby portobello mushroom caps2 tsp. Worcestershire sauce2 tsp. balsamic vinegar2 Tbsp. extra-virgin olive oil1 1⁄2 pounds ground sirloin1 small onion, chopped2 cloves garlic, chopped1 jalapeno, seeded and chopped2 Tbsp. tomato paste2 Tbsp. dark chili powder1 Tbsp. steak seasoning blend(recommended: Montréal SteakSeasoning by McCormick)8 ounces smoked white cheddar(recommended: Cabot brand) orsmoked Gouda, sliced2 roasted red peppers, drained,available in salad bar and deli sectionsof market in bulk or in jars2 Tbsp. chopped cilantro leaves or flat-leaf parsley

Directions1. Preheat grill pan or large non-stickgriddle pan over medium-high tohigh heat.

2. Brush mushroom caps with damptowel to clean them. Scrape awaygills with a spoon.

3. Combine Worcestershire sauce withbalsamic vinegar, then whisk in 2Tbsp. of extra-virgin olive oil. Brushmushrooms with dressing. Grillmushrooms on hot grill pan orgriddle for 1 or 2 minutes on eachside, until tender. Transfer to a plateand cover loosely with foil to keepwarm.

4. Combine meat in a bowl withonion, garlic, jalapeno, tomatopaste, chili powder and steakseasoning blend.

5. Form meat into 16 small patties.Grill meat 1-2 minutes on each sidefor medium to well-done burgers.Melt cheese over burgers onceburgers are flipped to second side.A loose foil tent will help the cheesemelt quicker.

6. While the meat cooks, grind theroasted red peppers in a foodprocessor with cilantro or parsley.

7. To assemble, place a portobello cap-side-down on a plate and spread aspoonful of the ground roasted redpeppers into the cavity. Top with achili-smoked cheese burger andserve.

Nutritional Analysis (per serving)Calories: 180Carbohydrate: 4gProtein: 12gFat: 13gSaturated Fat: 6 gFiber: 1gSodium: 182mg

56


DESSERTSApplesauce Gingerbread1 1⁄2 cups all-purpose flour1 cup whole wheat flour2⁄3 cup sugar2 1⁄2 tsp. baking soda1 tsp. ground ginger1 tsp. ground cinnamon1 tsp. allspice1 1⁄2 cups applesauce1 cup molasses3 egg whitesPowdered sugar/fat-free whippedtopping (optional)

Directions1. Preheat oven to 325ºF.2. Combine the flours, sugar, bakingsoda and spices in a large mixingbowl. Mix well. Add theremaining ingredients to the bowland mix well.

3. Spray a 9 x 13 inch pan with non-stick cooking spray. Spread thebatter evenly in the pan.

4. Bake for 30-40 minutes. Serve warmsprinkled with powdered sugar orwith fat-free whipped topping.

Serves 18

Nutritional Analysis (per serving)Calories: 150Carbohydrate: 35 gProtein: 1.3 gFat: 0.3 gSaturated Fat: 0 gFiber: 1.5 gSodium: 203 mg

Strawberries with MangoSorbet1 1⁄2 cups sliced strawberries1 Tbsp. powdered sugar2 tsp. chopped fresh mint1 cup mango sorbetMint sprigs (optional)

Directions1. Combine the first 3 ingredients in abowl. Cover the strawberrymixture, and let sit for 1⁄2 hour.

2. Spoon 1⁄2 cup strawberry mixtureinto each of 2 dessert bowls. Topeach serving with 1⁄2 cup mangosorbet.

3. Garnish with mint sprigs, if desired.Serves 2

Nutritional Analysis (per serving)Calories: 150Carbohydrate: 35 gProtein: 1.6 gFat: 1.3 gFiber: 2.9 gSodium: 68 mg

57


Winter CrispFilling:1⁄2 cup sugar3 Tbsp. all purpose flour1 tsp. grated lemon peel5 cups unpared, sliced apples1 cup fresh cranberriesbutter-flavored cooking sprayTopping:2⁄3 cup rolled oats1⁄3 cup packed brown sugar1⁄4 cup whole wheat flour2 tsp. ground cinnamon3 Tbsp. soft margarine, melted

DirectionsPreheat oven to 375°F.Filling:1. In a medium bowl, combine sugar,flour, and lemon peel and mix well.

2. Add apples and cranberries and stirto mix.

3. Spoon into a 6-cup baking dishcoated with butter-flavored cookingspray.

Topping:1. In a small bowl, combine oats,brown sugar, flour, and cinnamon.Add melted margarine and stir tomix.

2. Sprinkle topping over filling.3. Bake for 40 to 50 minutes or untilfilling is bubbly and top is brown.Serve warm or at roomtemperature.

Serves 6

Nutritional Analysis (per serving)Calories: 275Carbohydrate: 54Fat: 6.5 gSaturated Fat: 1gFiber: 4.5 gSodium: 53g

Peach Delight1⁄4 cup peach sorbet1⁄3 cup low-fat vanilla yogurt1⁄4 cup raspberries or blueberries

Directions1. Place vanilla yogurt in bowl andtop with peach sorbet.

2. Top with raspberries or blueberries.Serves 1

Nutritional Analysis (per serving)Calories: 130Carbohydrate: 27 gProtein: 4 gFat: 1.2 gSaturated Fat: 0.6 gFiber: 3 gSodium: 42 mg

58


Ooey-Gooey Peanut Butter-Chocolate Brownies3⁄4 cup fat-free sweetened condensedmilk, divided1⁄4 cup butter or stick margarine,melted and cooled1⁄4 cup fat-free milk1 (18.25-ounce) package devil's foodcake mix1 large egg white, lightly beatenCooking spray1 (7-ounce) jar marshmallow creme(about 1 3⁄4 cups)1⁄2 cup peanut butter morsels

Directions1. Preheat oven to 350°F. Combine

1⁄4 cup condensed milk, butter, andnext 3 ingredients (butter throughegg white) in a bowl (batter will bevery stiff).

2. Coat bottom of a 13 x 9 inch bakingpan with cooking spray. Press 2⁄3 ofbatter into prepared panusing floured hands; pat evenly(layer will be thin). Bake for 10minutes.

3. Combine 1⁄2 cup condensed milkand marshmallow creme in a bowl;stir in morsels. Spreadmarshmallow mixture evenly overbrownie layer. Carefully dropremaining batter by spoonfuls overmarshmallow mixture. Bake for 30minutes. Cool completely in pan ona wire rack.

Serves 24 (1 brownie)

Nutritional Analysis (per serving)Calories: 175Carbohydrate: 30 gProtein: 3 gFat: 5 gSaturated Fat: 2 gFiber: 0.8 gSodium: 212 mg

59


Christiana Care is a private not-for-profit regional health care system and relies in part on the generosity of individuals, foundations and corporations to fulfill its mission.

FOR ADDITIONAL INFORMATION

www.mypyramid.gov (My Pyramid for Moms)

www.4woman.gov (Enter keywords pregnancy and breastfeeding)

www.womenshealth.gov/pregnancy

www.modimes.org (Go to pregnancy and newborn)

www.cdc.gov

www.acog.org

www.nmchc.org

www.lalecheleague.org

www.nal.usda.gov/wicworks/topics/indexhtml

www.cfsan.fda.gov/pregnancy.html

www.aap.org/healthtopics/breastfeeding.cfm

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Eugene du Pont PreventiveMedicine & Rehabilitation Institute3506 Kennett PikeWilmington, DE 19807www.christianacare.org

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