Give Your Baby’s Developing Brain a Boost!

Pro tip:

• Vitamin C helps you better absorb iron. Vitamin C rich foods include broccoli, peppers, melons, kiwi, tomatoes, and citrus fruits like oranges. By combining iron rich foods with vitamin C rich foods you’ll absorb even more iron.

Selecting meals and snacks from the below listed options will help you choose foods that provide DHA, choline, or iron.

Breakfast

• Option 1: DHA-egg omelet with spinach, peppers, and optional sprinkle of cheese. Orange slices or grapefruit on the side.
• Option 2: Southwestern scramble: DHA eggs scrambled, top with black beans, avocado, and cheddar, wrap in whole grain tortilla; fresh fruit on the side.
• Option 3: Whole grain bread with peanut butter (or other nut butter) and choice of fruit
• Option 4: Strawberry banana smoothie made with plain Greek yogurt
• Option 5: Oatmeal made with milk or milk alternative, fruit (dried, fresh, or frozen), walnuts and/or flax seed

Lunch

• Option 1: Salad with spinach, light tuna* or walnuts, cheese, peppers, tomatoes, beans; top with your choice of dressing.
• Option 2: Turkey sandwich (roasted turkey not deli meat) on whole grain bread or pita, veggies, hummus spread; cup of vegetable soup
• Option 3: Black bean and corn salad on whole grain tortillas topped with salsa and sliced avocado
• Option 4: Cooked quinoa tossed with mushrooms, bok choy, cauliflower, and a light teriyaki or black bean sauce
• Option 5: Lentil salad: cooked lentils, diced tomatoes, chopped carrots, fresh mint and a lemon/olive oil dressing

Dinner

• Option 1: Vegetable stir fry (add chicken or fish if desired): brussels sprouts, bok choy, cauliflower, and peppers over brown rice, quinoa, or farro
• Option 2: Seared salmon and pesto pasta with a spinach salad
• Option 3: Roast chicken, barley, and sautéed green beans
• Option 4: Grilled shrimp and veggie skewers, brown rice
• Option 5: Whole grain pasta with tomato sauce, broccoli, tuna, beans, anchovies, and/or sardines

Snacks

• Option 1: Small cup of plain yogurt with sprinkle of nuts and fruit
• Option 2: Fruit and nut bar (look for nuts and fruits as the only ingredients!)
• Option 3: Whole grain crackers and peanut or nut butter
• Option 4: Cut up veggie sticks and hummus
• Option 5: String cheese and piece of fruit

*Pregnant women should eat no more than 6 oz high-mercury fish per week

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