Suggested diet plan

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:

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

(Dr I.V. van Heerden, DietDoc)

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