Dinner Main Course
Red Light: Grilled swordfish with mango salsa
A high-mercury fish, swordfish is best avoided altogether during pregnancy, says Ward. Opt instead for flounder, haddock, freshwater trout, and wild salmon to deliver brain-building omega-3s to your baby.
Green Light: Stir-fried beef with broccoli and white rice
Beef is a great source of iron, a crucial mineral for helping your little peanut grow and develop during the whole nine months. What's more, the vitamin C found in the vegetables will help your body absorb that important iron. Swap the white rice for brown or wild to make the dish even better.
Yellow Light: Penne a la vodka
It's actually a myth that all of the alcohol in a cooked dish burns off from the heat. A study published in the Journal of the American Dietetic Association found that between 45 percent and 85 percent of the alcohol used in a recipe remains, depending on the cooking technique. If you've just gotta have some, share a few bites as an appetizer.
Green Light: Wild salmon with baby potatoes and spinach
"Farmed and wild salmon are both low in mercury," says Largeman-Roth. However, wild salmon is the preferable choice because it also has lower levels of chemicals known as polychlorinated biphenyls (PCBs) compared to farmed salmon.
Green Light: Chicken kabob with whole-wheat couscous
This is a winner: Lean protein, loads of nutrient-rich veggies, and the whole wheat couscous packs a punch of fiber.