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What to Eat When You're Expecting

pregnancy diet

Aimee Herring

Always a healthy eater, Ann Shim grew even more determined to fill up on good stuff when she got pregnant. "Now it really mattered," the Seattle mom says. "It wasn't just about me! What I ate gave the baby the best start." So true, says Lora Sporny, Ed.D., a lecturer in nutrition and education at Columbia University's Teachers College, in New York City. "The better your choices, the healthier both Baby and mom are."

How much expectant moms consume matters too; you need only about 300 extra calories a day. Aim to gain 25 to 35 pounds if you were of average weight when you got pregnant, 28 to 40 pounds if you were quite slim, and 15 to 25 if you were overweight. Women who gain too much tend to deliver bigger babies, and higher birthweight is associated with obesity later in life. Besides, the more you pack on, the more you'll have to part with postpartum. For more tips, visit americanbaby.com/healthyweight.

About half of your daily caloric intake should come from healthy carbohydrates, which motor you through the task of growing a baby. Another quarter of your calories should come from lean protein (chicken breast, pork loin, lean cuts of red meat), and beans (black, soy, lentil, and kidney); the protein helps build up the placenta, uterine muscles, and blood vessels. Then add 25 percent of calories from healthy fats (found in olive and canola oils, avocado, and nuts), which help Baby's development and keep you satisfied.

Be sure to pop a prenatal vitamin every day. "In most cases, though, the body absorbs nutrients more effectively from food than it does from pills," Sporny says. If your pill leaves you nauseated, take it with a snack before bed or switch brands.

Rest assured: You can eat right without constant worry. (Save your obsessing for, say, what baby furniture to choose.) Beyond the basics, go for the particularly preg-friendly nutrients touted below.

Get Your Fill of Folate

This B vitamin, found in green leafy veggies, legumes, and asparagus (and known as folic acid in pills and fortified foods), reduces the risk for neural-tube defects by as much as 70 percent. Although there's plenty in your prenatal pill, folate-rich foods shore up your stores of fiber and iron. Other beneficial B's: B6, which helps generate red blood cells and antibodies for you and the baby, and B12, which is crucial in building your tot's brain and nervous system.

Pump Iron

"Iron is essential in making red blood cells, which carry oxygen from your lungs to other parts of your body, including the placenta," says Sharon T. Phelan, M.D., a professor of obstetrics and gynecology at the University of New Mexico in Albuquerque. If you skimp on iron, you might feel weak, lethargic, and dizzy; you'll also be at increased risk of delivering prematurely. Excellent sources include lean proteins, iron-fortified cereal, orange juice, and even graham crackers.

Pack in Calcium

This mineral is key for building your baby's bones and teeth. If you don't consume an adequate amount, your body will tap into the calcium reserves in your bones, which could magnify the problem if you're already at risk for weak bones and osteoporosis. Make room in your diet for milk, cheese, and yogurt. Lactose-intolerant? Eat dark leafy greens, almonds, beans, and broccoli as well as OJ and lactose-free milk.

Get More Omega-3s

These fatty acids, which contain essential nutrients such as DHA, are pregnancy superstars (even though you won't spot them in Us Weekly). They build a baby's brain and advance eye development. What's more, a healthy intake of DHA is associated with decreased risk for prematurity. Fish is the richest source (see good picks on the next page). If you can't stomach swimmers, try nuts, leafy greens, and DHA-fortified eggs.

1. Do breakfast. Your body (and baby) need that nutrient and energy kick start.

2. Let the H20 flow. Water keeps food moving through your digestive system, helping to prevent constipation (a common pregnancy gripe). If you want, pep it up with pieces of cucumber or add an orange slice. Buy a bright, impossible-to-ignore water bottle and sip from it often. Naturally flavored waters are fine; skip any with sweeteners.

3. Cave in to cravings. Indulging a little bit every day can help you avoid going overboard. "I ate chocolate regularly in pregnancy," says Betsy McNab, of Alameda, California. "I never felt deprived." So have that cookie after lunch or a small scoop of ice cream after dinner. If you've made healthy choices the rest of the day, you're golden!

4. Eat mini meals. If morning sickness is messing with your appetite, eating five or six times a day can help; wee meals are also good later on in your pregnancy, if reflux or a big baby gets in the way of digesting.

breakfast

Peter Ardito

About 450 Calories Each

Strawberry-Coconut Cereal Serve 11/2 cups whole-grain cereal (like Kashi Heart to Heart) with 1 cup 1 percent milk, 1/2 cup sliced strawberries, 2 Tbs. sweetened shredded coconut, and 2 Tbs. slivered almonds.
South-of-the-Border Egg Sandwich Top a whole-wheat English muffin with 1 Tbs. hummus, 1 DHA-fortified egg plus 1 egg white cooked with olive-oil cooking spray, 1 oz. reduced fat cheese, 1/4 cup chopped avocado, and 2 Tbs. fresh salsa. Serve with 1 cup cantaloupe chunks.
Mango-Banana Smoothie Blend 3/4 cup chopped mango with 1 medium banana, 3/4 cup low-fat plain yogurt, 1/2 cup 1 percent milk, 2 Tbs. old-fashioned oats, 1 Tbs. ground flaxseeds, and 1 tsp. honey. Eggs and Toast Have 2 hard-boiled, DHA-fortified eggs, 2 slices whole-wheat toast spread with 1 tsp. butter, and 1 kiwifruit.
Peach-Pecan Muesli Combine 1/2 cup rolled oats, 3/4 cup chopped peaches, 2/3 cup nonfat plain yogurt, 1/2 cup vanilla soy milk, 2 Tbs. chopped pecans, and 1 tsp. honey.
Asparagus and Goat Cheese Frittata Whisk together 1 DHA-fortified egg plus 2 egg whites with a pinch of black pepper and 1 Tbs. water. In a small nonstick or cast-iron skillet, saut? 1/4 cup onion and 1/2 cup chopped asparagus in 1 tsp. olive oil, about 1 to 2 minutes or until the asparagus is tender. Add the egg mixture and 1 oz. crumbled goat cheese. Cook on medium heat until the bottom of the frittata has set, about 3 minutes. Remove from the stove, then broil on high until the top is golden, about 2 more minutes. Serve with 1 whole wheat English muffin topped with 1 tsp. butter.
Overnight Oats Combine 1/2 cup rolled oats with 1/2 cup 1 percent milk, 1/2 cup nonfat plain Greek yogurt, and 1/4 tsp. cinnamon. Stir, cover, and refrigerate overnight. In the a.m., stir. Top with 1/2 medium banana, 1 tsp. honey, and 2 Tbs. chopped walnuts.
Peachy Yogurt Parfait Layer the following into a tall glass: 1 cup low-fat plain yogurt; 1 medium peach, chopped; 1/2 cup whole-grain cereal (such as Kashi Heart to Heart); 1/4 cup sliced almonds; and 1 tsp. honey.
Waffles With Maple Yogurt And Pears Top 2 whole-grain toaster waffles with 6 oz. nonfat plain Greek-style yogurt mixed with 1 tsp. maple syrup. Sprinkle with 1 Tbs. chopped walnuts. Serve waffles with 1 small pear sliced.
Coconut-Creamsicle Smoothie Blend one 6-oz. container Chobani Blood-Orange Non-fat Greek yogurt with 3/4 cup unsweetened soy milk, 1 large banana, 1/4 cup orange juice, 3 Tbs. shredded unsweetened coconut, and a few ice cubes until smooth.
Egg In A Bird's Nest Cut a 2" hole in the center of a slice of whole-wheat bread. Spray one side of bread with cooking spray and place sprayed side down in a skillet over medium-high heat. Crack 1 egg into hole. Cook 4 minutes, until yolk is firm, flipping once. Top with 1 slice Swiss cheese and 2 slices tomato. Serve with 1 slice toast brushed with 1/2 tsp. olive oil, and 1 grapefruit.
PB&S Sandwich Spread 4 tsp. peanut butter on 2 slices whole-wheat bread. On 1 slice, spread 1/3 cup sliced strawberries. Top with the second slice of bread. Serve with an 8-oz. glass of 1 percent milk.
Spinach-Swiss-Scramble Pita Whisk 1 egg, 2 egg whites, and 2 Tbs. water in large, microwave-safe mug. Microwave on high 1 minute. Stir in 1 cup baby spinach. Cook 30 to 45 seconds, or until egg is firm and spinach is wilted. Spread the inside of a 61/2" whole-grain pita with 2 Tbs. hummus. Place a 1-oz. slice Swiss cheese, along with eggs, into pita.

lunch

Peter Ardito

About 550 Calories Each

MTA (Mozzarella, Tomato, Avocado) On Whole Wheat Mash 1/4 avocado, then spread on 2 pieces of whole-wheat toast. Top with 1 1/2 oz. fresh mozzarella, 5 fresh basil leaves, 2 slices tomato, and 1/2 cup baby spinach leaves. Drizzle with 1 tsp. balsamic vinegar. Serve with 1 medium orange.
Chicken-and-Apple Tortilla Melt Spread 1 Tbs. nonfat plain yogurt mixed with 1 tsp. Dijon mustard on an 8" whole-wheat tortilla. Then layer 3 oz. grilled chicken, 1/3 cup thinly sliced apple, 1/4 cup chopped celery, 2 thin slices red onion, and 1 slice reduced-fat provolone cheese. Heat uncovered in a toaster oven, or in a skillet or grill pan, until cheese is melted. Roll up the sandwich and serve with 1/2 cup steamed edamame in the shell.
Salmon-Salad Pita Mix One 5-oz. can salmon (drained) with 1 Tbs. light mayonnaise, 1 Tbs. nonfat plain yogurt, 1/8 tsp. curry powder, 1/2 tsp. dried parsley, and a dash of black pepper and garlic powder. Stuff salmon salad into a 6" whole-wheat pita with 1/4 cup each of chopped cucumber and tomato, and 2 Tbs. chopped red onion. Serve with 1/2 cup baby carrots dipped in 3 Tbs. hummus, and 1 cup of grapes.
Quinoa Salad With Tofu And Tomatoes Combine 3/4 cup cooked quinoa with 3/4 cup halved grape tomatoes, 1/2 cup cubed extra-firm tofu (drained well), 1/2 cup lightly steamed baby spinach, and 1 Tbs. pine nuts. Toss with 2 tsp. chopped garlic, a pinch of salt, and 2 tsp. olive oil. Serve hot or cold.
Roasted Red Pepper, Tomato, Bean, and Vegetable Soup Heat 1 1/2 cups reduced-sodium roasted red pepper and tomato soup, 1/2 cup sliced zucchini, and 1/4 cup chopped onion over medium heat until vegetables are soft (about 5 minutes). Add 1/2 cup kidney beans and 1/2 cup cooked whole-wheat pasta shells. Heat an additional 3 minutes. Top soup with 2 Tbs. grated Parmesan cheese. Serve with 1 oz. baked pita chips.
Soy-Ginger Turkey Burger Combine 4 oz. lean ground turkey with 2 Tbs. whole-wheat bread crumbs, 1 Tbs. egg white, 1/2 tsp. reduced-sodium soy sauce, 1/2 tsp. chopped garlic, 1/8 tsp. ground ginger, and a dash of black pepper. Form turkey mixture into a patty and grill on medium high until it's cooked to 165??F. Place on a whole-wheat hamburger bun, and top with 2 slices red onion saut?ed in 1 tsp. olive oil, 1 slice tomato, and 1 leaf of spinach. Serve with 3/4 cup cucumber slices tossed with 2 tsp. red-wine vinegar, and 1 Tbs. sesame seeds.
Arugula And Chickpea Salad On a bed of baby spinach combined with arugula, arrange 1/2 cup canned chickpeas, 1/2 cup sliced red peppers, 2 Tbs. pumpkin seeds, and 1 oz. shaved Parmesan. Toss salad with 2 tsp. olive oil, 1 tbs. red-wine vinegar, 1 tsp. chopped shallots, and a dash of pepper. Serve with 1 slice of whole-wheat bread.
Avocado-Egg Salad Wrap Mash 1 hard-boiled egg and 2 hard-boiled egg whites with 1/4 of an avocado. Stir in 1 Tbs. light mayo, 1/3 cup chopped tomato, 2 Tbs. chopped red onion, 1 tsp. chopped cilantro, and pepper to taste. Spread over 10" whole-grain wrap, top with 1/2 cup shredded lettuce and 2 Tbs. olives. Eat with 15 baby carrots.
Pear-And-Turkey Pitawich In a 6" whole-wheat pita, stuff 3 oz. nitrate-free turkey breast (such as AppleGate Farms), heated in a skillet until steaming; 1/2 small pear, sliced; a 1 oz. slice cheddar cheese; and 1 tsp. Dijon mustard mixed with 2 tsp. light mayonnaise. Serve with 1 cup mixed greens tossed with 1 tsp. olive oil and 2 tsp. balsamic vinegar.
Tofu And Veggie Soup Heat 2 cups reduced-sodium chicken broth in a medium sauce pan until simmering. Add 1 cup chopped bok choy, 1/2 cup sliced crimini mushrooms, 1/2 cup cubed extra firm tofu, 11/2 tsp. sesame oil, and 1/2 cup crushed garlic. Simmer 5 minutes or until veggies are tender but not mushy. Add 2 oz. soba noodles. Simmer 7 minutes, or until noodles are tender. Add a dash of hot sauce.
Beefed-Up Burger Mix 2 Tbs. each chopped onion and celery into 5 oz. 90 percent-lean ground beef. Form a patty and grill in a pan on medium-high heat 4 to 5 minutes on each side until cooked to 160°F. Put burger on a whole- grain bun spread with 2 tsp. light mayo. Top with 2 pieces of roasted red pepper. Serve with 1 cup grapes.
Black-Bean Taco Salad Mix 3/4 cup black beans, 1/2 cup corn, and 1/4 cup chopped red onion with 1 tsp. olive oil, 1 tsp. lime juice, 1/8 tsp. cumin, and 1/8 tsp. chili powder. Top 2 cups chopped romaine lettuce with bean-and-corn mixture. Add 1/2 cup sliced red bell peppers; 1/2 small cucumber, sliced; and 1 whole-grain taco shell, broken. Top with 2 Tbs. salsa, 1 Tbs. nonfat plain Greek yogurt, and 1/4 cup shredded cheddar.
Crab-Salad Picnic Drain 6 oz. crab meat and mix with 1 Tbs. light mayo, 1 Tbs. nonfat plain Greek yogurt, 1 tsp. Dijon mustard, and 1/4 cup each diced cucumber, red onion, and celery. Add salt and pepper to taste. Serve over 6 Wasa Fiber Crispbreads, with 1/2 cup sliced cucumber dipped in 1/4 cup hummus.
Chicken-And-Apple Tortilla Melt Spread 1 Tbs. nonfat plain Greek yogurt mixed with 1 tsp. Dijon mustard on an 8" whole-wheat tortilla. Then layer on 3 oz. grilled chicken, 1/3 cup sliced apple, 1/4 cup chopped celery, 2 slices red onion, and 1 slice reduced-fat provolone cheese. Heat uncovered in skillet until cheese is melted. Serve with 1/2 cup steamed edamame in the shell.

steak potatoes and carrots

Peter Ardito

About 650 Calories Each

Parmesan Pasta With Artichokes And White Beans Saut? 1/4 medium onion, thinly sliced, and 1/2 tsp. chopped garlic in 2 tsp. olive oil until tender. Add 1/2 cup canned (in water) artichoke hearts and 1/2 cup canned reduced-sodium white beans; stir gently until warmed through. Toss with 1 1/2 cups cooked whole-wheat penne, and top with 1/4 cup grated Parmesan cheese.
Broccoli Tofu Stir-Fry Over Barley Saut? 1 1/2 cups chopped broccoli florets and stems, 1/2 cup thinly sliced purple cabbage, 1/4 medium onion, thinly sliced, 1 crushed clove of garlic, and 3/4 cup cubed firm tofu in 2 tsp. olive oil. Cook over medium heat until vegetables are tender and tofu is golden brown, 8 to 10 minutes. Serve over 1 cup cooked barley, drizzle with 1 tsp. toasted sesame oil, and sprinkle with 1 Tbs. sesame seeds.
Chicken, Cheese, And Zucchini Quesadilla Toss 1/3 cup shredded zucchini with 1/3 cup shredded reduced-fat Mexican-blend cheese, and spread on half an 8" whole-grain tortilla. Top with 4 oz. diced grilled chicken breast. Fold over the tortilla and cook with 1 tsp. canola oil over medium heat, turning once, until both sides are golden brown and cheese is melted. Top with 1/4 cup nonfat plain Greek-style yogurt and 2 Tbs. salsa. Serve with 1 cup jicama, sliced and tossed with 2 tsp. lime juice, 2 tsp. olive oil, and a small pinch of kosher or sea salt.
Brown-Sugar-Mustard Salmon And Asparagus Over Quinoa Pilaf Mix 1 tsp. brown sugar with 1 Tbs. Dijon mustard; spread onto 5-oz. salmon fillet. Place in baking dish with 12 asparagus spears tossed with 2 tsp. olive oil and a pinch of salt and pepper. Bake at 350°F for 15 minutes, or until salmon is cooked through and asparagus is tender. Serve over 1 cup cooked quinoa with 1 Tbs. dried cranberries and 1 Tbs. pine nuts.
Pressed Portobello Grilled Cheese With Fresh Spinach-Citrus Salad Rub a portobello mushroom with 1 tsp. olive oil and bake at 350°F for 10 minutes, or until tender. Slice mushroom into 5 slices and place on 1 slice whole-grain bread spread with 1 Tbs. reduced-fat mayonnaise. Top with 1 oz. Havarti cheese and 1 slice bread. Spray both sides of the sandwich with olive-oil cooking spray, and cook over medium heat until golden brown, flattening with the bottom of a smaller skillet. Serve with 2 cups baby spinach tossed with a diced orange, 2 tsp. olive oil, 1 tsp. orange juice, and 1 Tbs. sliced almonds.
Shrimp-and-Okra Stew Over Lentils Saut? 1 cup sliced okra in 1 Tbs. olive oil and 1/2 tsp. chopped garlic for 5 minutes. Stir in 1 cup halved grape tomatoes and a pinch of salt and pepper. Simmer for 30 minutes.Add 6 jumbo precooked and cleaned shrimp, cut in half; simmer until warmed through. Pour over 1 cup cooked lentils.
Steak With Potatoes And Carrots Slice 3 small red potatoes into quarters and toss with 2 tsp. olive oil, a pinch of salt, 1 tsp. dried rosemary, and 1 cup baby carrots. Roast at 350°F 25 minutes, stirring once. Heat 1 tsp. olive oil in an oven-safe pan and cook a 4-oz. cut of sirloin, visible fat removed, about 5 minutes. Flip; cook 4 minutes (or until steak reaches 160°F for well done). Let sit 5 minutes. Serve with potatoes and carrots.
Ricotta-And-Spinach Pita Calzone Preheat oven to 300°F. Mix 1/3 cup part-skim ricotta cheese with 1/2 cup finely chopped baby spinach and 1 tsp. minced garlic. Stuff ricotta mixture into two halves of a large pita; add 1/3 cup quartered cherry tomatoes and 2 Tbs. part-skim mozzarrella cheese. Cook 7 minutes, until cheese bubbles and filling is hot. Serve with 1/3 cup marinara sauce for dipping.
Salmon Pasta With Tomatoes And Kale Brush 4-oz. filet of salmon with 1/2 tsp. lemon juice mixed with 1/2 tsp. olive oil. Season with salt and pepper. Broil on high for 6 minutes. While it's broiling, cook 2?3 cup uncooked pasta. In a medium skillet over medium-high heat, saut? 1/2 cup chopped sundried tomatoes, 1 cup chopped kale, and 1 tsp. chopped garlic in 11/2 tsp. olive oil 5 minutes. Add 2 Tbs. water to finish cooking kale. Cut fish into pieces; toss with pasta and veggies.
Broccoli-Mushroom-Pork Stir Fry Add 1 tsp. olive oil to medium skillet on medium-high heat. Saut? 4-oz. pork tenderloin pieces about 7 minutes. Remove from pan; set aside. Lower heat to medium; add 1 tsp. olive oil to the skillet. Add 1/2 cup sliced crimini mushrooms, 1/2 cup chopped broccoli, and 1/2 cup shredded carrots to pan. In bowl, combine 1 tsp. soy sauce, 1/2 tsp. brown mustard, 1 tsp. sesame oil, and 1 Tbs. peanut butter. Add 2 Tbsp. hot water and whisk. Add sauce and pork to pan. Cook 2 minutes. Serve over 1 cup cooked brown rice.
Over-Stuffed Baked Peppers Preheat oven to 425°F. Saut? 4 oz.ground all-breast-meat turkey, 1/4 cup chopped onion, and 1/4 cup shredded carrots in 1 Tbs. olive oil until turkey is cooked through and veggies are soft, 7 minutes. Turn off heat and stir in 1 cup cooked bulgur wheat, 1/4 cup grated Parmesan cheese, 1/4 tsp. thyme, and a dash of pepper. Slice top off a large yellow pepper; remove seeds. Stuff mixture into pepper. Bake 20 minutes.
Lentil-Veggie Burrito Saut? 1/2 cup halved grape tomatoes and 1/2 cup thinly sliced zucchini in 2 tsp. olive oil over medium-high heat until soft, about 5 minutes. Place 2/3 cup cooked lentils in a 10" whole-wheat tortilla. Top with 1/4 cup shredded light Monterey Jack cheese and veggies. Roll into burrito. Top with 2 Tbs. nonfat plain Greek yogurt and 2 Tbs. salsa.
Seared Garlic Scallops And Squash Fries Preheat oven to 425°F. Peel a butternut squash, cut it in half, and remove seeds. Slice half the squash into 6" sticks. Toss with 1 tsp. olive oil and a pinch of salt; lay on half of baking sheet. Toss 1 cup halved Brussels sprouts with 1 tsp. olive oil, salt, and pepper; add to sheet. Bake 25 minutes, turning squash. Meanwhile, heat 1 tsp. butter, 1 tsp. olive oil, and 1 clove minced garlic in small skillet over medium-high heat. Add 5 large scallops to pan. Cook 3 minutes, turning once. Serve with squash fries, sprouts, and a small whole-grain roll dipped in remaining garlic mixture.

About 200 Calories Each

Cheese 'N' Fruit Have 1 stick part-skim string cheese and 1 cup red grapes.
Pear Slices With Cinnamon-Honey Dip Stir 1 tsp. honey and 1/8 tsp. cinnamon into a 6-oz. container nonfat plain Greek-style yogurt. Serve with a medium pear, sliced.
Mini Parfait Layer 6 oz. nonfat plain yogurt with 1 Tbs. chopped dried apricots, 1/4 cup whole-grain cereal, and 1 Tbs. chopped walnuts.
Choco-Nana Combo Enjoy a small banana with 6 oz. chocolate soy milk.
Nuts For Latte Curl up with a 10-oz. nonfat decaf latte and 30 pistachios.
Cheese Plate Top a whole-grain flatbread cracker with 1 oz. cheddar cheese and 4 dried apricot halves.
Almond Yogurt Fix yourself 6 oz. nonfat vanilla Greek-style yogurt with 2 Tbs. sliced almonds.
Soy Nuts And Kiwifruit Eat 1/4 cup roasted soy nuts with 2 kiwifruit.
Pumpkin Seed Fruit Truffles Roll 2 pitted prunes in 2 Tbs. roasted pumpkin seeds.
Hard-Boiled Egg, Hummus, and Red Pepper Have 1 hard-boiled egg with 1 cup sliced red pepper dipped in 1/4 cup hummus.
Edamame 1 1/2 cups frozen and thawed, precooked in-shell edamame.
Popcorn Trail Mix Mix half a bag of popped 94-percent-fat-free microwave popcorn (or a 100-calorie bag) with 2 Tbs. raisins, 1 Tbs. sunflower seeds, and 1/8 tsp. cinnamon.
Peanut Butter Toast And Melon Spread 1 slice whole-wheat toast with 2 tsp. peanut butter. Pair it with 3/4 cup cantaloupe chunks.
L?rabar Grab one of these highly tasty snack bars and enjoy!
Cheddar-Tomato Mini Wrap Place a 1 oz. slice reduced-fat cheddar cheese and 1/4 cup diced tomato in a small whole-grain tortilla. Roll up and enjoy.
Rice Pudding Combine 1/4 cup cooked brown rice, 1/2 cup low-fat plain yogurt, 1 Tbs. raisins, 1 Tbs. chopped walnuts, and cinnamon to taste.
Berry-Almond Smoothie In a blender, combine 1/2 cup frozen blueberries, 1 cup unsweetened almond milk, 1 Tbs. almond butter, and 1 tsp. maple syrup. Blend until smooth, about 45 seconds.
PB-Choco Cereal Enjoy 3/4 cup Chocolate Peanut Putter Puffins with 1/2 cup 1 percent milk and 1 Tbs. chopped peanuts.
Latte And Orange Pair a 16-oz. nonfat decaf latte with a medium orange.
Goat-Cheese-Stuffed Dried Figs Fill 3 dried figs each with 1 Tbs. pasteurized goat cheese and a dash of pepper.
Soy Nuts And Kiwifruit Eat 1/4 cup roasted soy nuts with 2 kiwifruit.
Banana Roll Slice a large banana into 4 pieces. Sprinkle 3 Tbs. shredded coconut onto a plate. Press end of each piece of banana into coconut.
Apple Cottage Cheese Stir 1/2 small apple, chopped, and 2 Tbs. pistachios into 1/2 cup 1 percent cottage cheese.
Snap Peas Enjoy 11/2 cups sugar snap peas dipped in 1/3 cup hummus.
Fruit And Nuts Eat 1 hard-cooked egg, 7 walnut halves, and 20 grapes.
Herbed-Cheese Popcorn Toss 4 cups air-popped popcorn with 1 tsp. olive oil, 1/4 tsp. dried dill, 1/4 tsp. pepper, and 2 Tbs. grated parmesan cheese.
Nutty-Banana Crackers Spread 1 Tbs. almond butter over 2 Wasa crackers; top with 1/2 large banana, sliced.
Kind Almond And Coconut Bar Grab one of these tasty bars and reboot!

Treats

About 150 Calories Each

Rice Pudding Have one 4-oz. container of Kozy Shack rice pudding.
Lemon Sorbet With Berries Savor 2/3 cup lemon sorbet with 1/3 cup berries sprinkled on top.
Light Vanilla Ice Cream With Chocolate Chips Top 1/2 cup Edy's/Dreyer's Slow Churned light vanilla ice cream with 1 tsp. mini chocolate chips.
Starbucks Petit Vanilla Scone Have 1 classic Starbucks petit vanilla scone with decaf tea.
Pecan Sandies With Decaf Coffee Enjoy a cup with 2 pecan sandies or shortbread cookies.
Microwave S'mores Break a graham cracker in two. Top a half with a dark chocolate tasting square and 1 marshmallow. Nuke until the marshmallow is puffy. Top with other half.
Ice Cream Indulgence Savor 1/2 cup regular Neapolitan ice cream.
Chips And Salsa Munch on 1 oz. tortilla chips dipped in 2 Tbs. salsa.
Tea And Cookie Nibble 1 large gingersnap cookie with 1 cup of decaf tea.
Chocolate Almonds Eat 9 chocolate-covered nuts.
Cookie Pudding Crumble 1 vanilla wafer over 1/2 cup vanilla pudding and sprinkle with a pinch of cinnamon.
Booty Call Have 1 oz. Pirate's Booty Aged White Cheddar.
Hot Cocoa Combine 6 oz. 1 percent milk with 11/2 Tbs. unsweetened cocoa, 2 tsp. sugar, and 1/2 tsp. vanilla. Heat in a pot on the stove or in a mug in your micro. So cozy!
Potato Chips Toss back 1 oz. potato chips (about 15 chips). Enjoy every one!

Originally published in the October 2011 issue of American Baby magazine. Updated October 2012.

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