Sample Menu: A Day of Healthy Eating

Eating regular meals and snacks throughout the day gives you more energy and helps you think clearly. Remember to drink plenty of water.

Sample Menu

Breakfast

• Hard-boiled egg
• Whole-grain toast or tortilla
• 100% juice

Morning Snack

• Sliced peaches
• 1% or non-fat milk

Lunch

• Turkey sandwich with lettuce and tomato on whole-wheat bread
• Carrot sticks
• Apple
• 1% or non-fat milk

Afternoon Snack

• Water with lemon or fruit flavoring
• String cheese
• Whole-wheat crackers

Dinner

• Spaghetti with meat sauce
• Green beans
• Tossed green salad
• Grapes
• 1% or non-fat milk

Going Out to Eat?

When you're on the go, look for these options:

• Grilled chicken or grilled chicken strips
• Turkey or roast beef sandwich
• Regular hamburger without mayo or cheese
• Main dish salad or side salad (dressing on the side)
• Pizza with green peppers, tomatoes, and mushrooms
• Baked potato with vegetables and cheese
• Fruit as a side or mixed fruit bowl
• Water, 1% or non-fat milk, or 100% juice

If you want more tips for eating healthy as a new mom, check out Easy Breakfast Ideas and Small Changes for Healthier Eating.