Food your Body Needs

BREAKFAST

• Whole grain cereal with berries, low fat milk, low fat yogurt and granola, orange juice

• Hard cooked egg, 2 slices whole grain toast, cut oranges, tomato juice

SNACKS

• Pudding with nuts; Low fat yogurt with fruit; Hummus with carrots; peanut butter on apples; Low fat cheese and crackers; Small handful of nuts and raisins

LUNCH

• Turkey sandwich with lettuce, tomato on whole grain bread, low fat yogurt, apple,

Taco with low fat cheese, greens, tomatoes and a side of beans, banana; 1 slice pizza, salad, watermelon

DINNER

• Chicken, rice and beans, carrots, green salad; Fish, broccoli, sweet potato, three bean salad; Tofu, bowl of vegetables, buckwheat noodles, cucumber and tomato salad

Live Healthy "With Freshly Look"

1. Fruit

Fruit is one of the best foods for pregnancy. Eat banana, apple, pear, orange, or any another favorite fruit. You can even, try those handy little 4-ounce fruit cups, which count as one serving toward your daily recommendation for fruits and vegetables during pregnancy. Take varieties packed in their own juice this is better than sugary syrup.

2. Yogurt

According to research; One 6-ounce container of this classic nutritious-and-convenient food can provide 25 percent of your daily calcium requirement, as well as protein and several necessary vitamins and minerals. You will get the benefit of probiotics – helpful bacteria that aid digestion and protect your digestive tract.

3. Salad

Try to provide yourself practically a whole day's worth of fruits and vegetables. Load up on spinach, carrots, tomatoes, celery, cucumbers, and zucchini. Add nuts, chickpeas, and kidney beans for a protein boost, and top with raisins for iron, fiber, and potassium.

4. Carrots

Carrots are full of vitamin A and fiber, and you can find them in single-serving bags. Dip them in hummus or yogurt for an extra dose of nutrition or add a dab of salad dressing for flavor.

5. Orange juice fortified with calcium and vitamin D

According to research taking; half a cup provides half the daily requirement of vitamin C and about 15 percent of your calcium needs.

6. Grain cereal or instant oatmeal

Almost all breakfast cereal is now fortified with essential vitamins and minerals, including folic acid. Stash a few single-serving packages in your small table at work for a quick, filling snack.