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Day One
Breakfast- ½ a mashed avocado | 2 slices whole wheat bread | Peanut butter strawberry and kale smoothie mixed with 1 tbsp of flax seed | 620 calories
Lunch- whole wheat english muffin | ½ cup of no salt added mashed white beans | 2 tbsp. prepared pesto1 cup of baby spinach | 2 thick tomato slices | 6 tbsp of whole milk mozzarella | 1 medium apple | 10 roasted unsalted almonds | 688 calories
Dinner- 1.5 cups Summer Vegetable Chicken Tortilla Casserole | 2.5 cups of chopped spinach served with 2 tbsp of olive oil and 1 tbsp of balsamic vinegar 879 calories
Snacks- AM 1 banana | 1 tbsp of peanut butter
PM | 2 whole wheat waffles | ½ cup of greek yogurt | 4 tbsp of honey | 1 cup of strawberries | 713 calories
Beverages- Water

Calories: 2894 Fats: 125 gramsProteins: 112Prominent Vitamins and Minerals: whole grains, iron

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Day Two
Breakfast- 2 cups of orange juice | Whole wheat bagel with cream cheese | Strawberry yogurt | 761 calories|
Lunch - Grilled chicken wrap | Spinach and Kale smoothie | 765 calories
Dinner-Lemon pepper salmon | One cup of brown rice | 1 cup of cooked spinach | 1 cup of steamed broccoli | 596.5 calories
Snacks -Whole grain tortilla | 2 servings (4 tablespoons) of hummus | 4 whole grain crackers | 1 apple | ½ an avocado | 865 calories
Beverages- Water
Calories: 2987.5 Fats: 73.1Proteins: 143.2 Prominent Vitamins and Minerals: Calcium, Iron, protein, whole grains

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Lactating women should drink at least 2-3 quarts of fluids each day to provide water in breast milk

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Specific Nutrition Needs for Pregnant Women

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Specific Nutrition Needs for Pregnant Women

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calcium
iron
vitamins A, C, D, B6, B12
Folate

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Pregnant women need a lot of folate because it will help prevent spinal birth defects, like spina bifida and cleft palate)

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Increased amounts of protein is needed in order to support the growth for the fetus

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During pregnancy, it's important to eat foods with lots of iron in it because it creates more blood for a mother and her child. Getting enough iron is important so you can avoid anemia. This disease can cause your child to be prematurely born or end up being extremely underweight.

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Certain vitamins are important during pregnancy because they help babies grow and develop.

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It is Important for pregnant women to consume enough calcium. Calcium helps to strengthen the bone structure and avoid bone damage. Calcium  is especially important during motherhood, as the mother is supporting two skeletons. Long term lack of calcium can result in the rickets or osteoporosis and is more common in mothers. Calcium can be found in foods such as fish, broccoli, milk, and other dairy products.

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Ingredients

Dough:

2 teaspoons honey

1 package active dry yeast (about 2 1/4 teaspoons)

1 cup warm water (100° to 110°)

2 1/4 cups all-purpose flour (about 10 ounces), divided

6 tablespoons stone-ground yellow cornmeal, divided

1/2 teaspoon salt

Cooking spray

2 teaspoons olive oil, divided

Remaining ingredients:

36 large shrimp, peeled and deveined (about 1 pound)

1/8 teaspoon salt

2 cups (8 ounces) shredded part-skim mozzarella cheese

2 cups (8 ounces) queso fresco, crumbled

6 tablespoons green salsa, divided

1/2 cup fresh cilantro leaves, divided

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https://kidshealth.org/en/parents/birth-defects.html

https://www.sciencedaily.com/releases/2008/06/080630200951.htm

https://www.johnmuirhealth.com/health-education/health-wellness/pregnancy-breastfeeding/nutritional-needs-during-pregnancy.html

http://www.eatingwell.com/article/290518/1-day-healthy-pregnancy-meal-plan-2900-calories/
Betterhealth.gov (made by the health channel) provides in
https://www.betterhealth.vic.gov.au/

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pregnant women need to gain 11-40 pounds while carrying their child

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LIVE IT: Importance of Nutrition During Pregnancy

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Results of Bad Nutrition During Pregnancy

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Results of Bad Nutrition During Pregnancy

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If you are malnourished while pregnant, your child will be prone to obesity, bad cholesterol, and high blood sugar.