During your pregnancy, adding 300 high-quality calories daily will provide the best environment for your baby. Stay away from unhealthy choices and choose nutritious snacks and meals. Instead of reaching for a candy bar or french fries, refer to this table for some wholesome options for you and your baby.
| 300 Empty Calories | 300 Nutritious Calories |
|---|---|
| One large Coke at McDonald’s | Three cups of skim milk or three cups of orange juice or five single-serve cans of low-sodium V-8 or other tomato juice |
| Starbucks’ Everything bagel with no toppings | One medium bagel (store-bought; not the super-sized kind at many bagel shops) with two tablespoons of light cream cheese |
| Three-quarters of a Krispy Kreme glazed cream-filled doughnut | One cup of low-calorie, high-fiber cereal with 1/2 cup skim milk or two and a half cups of fat-free yogurt |
| Dunkin’ Donuts chocolate frosted cake doughnut | Omelet made with low-cholesterol egg substitute, veggies, and 1 ounce low-fat cheese or two cups of unsweetened oatmeal |
| Small order of hash brown rounds at Burger King | Six full-size, fat-free rice cakes with 1 tablespoon peanut butter |
| Two to three ounces of potato chips | One piece of pita bread, cut into small triangle wedges and dipped in 1/4 cup of hummus |
| Small fries at Burger King | Three cups of chicken noodle soup or one and three-quarter cups of split pea soup |
| Medium order of onion rings at Burger King | Two bean burritos (each one containing one tortilla; 1/4 cup vegetarian-style, low-fat refried beans; salsa; 1 tablespoon fat-free sour cream) |
| Regular hamburger at McDonald’s | Turkey sandwich (two slices of whole-wheat bread; 4 ounces of turkey breast; mustard) |
| Hot & Spicy chicken thigh at KFC | Twelve ounces (3/4 pound) of skinless chicken breast, broiled or baked |
| One-tenth of a large Godfather’s pizza | Five to seven cups of broccoli, cauliflower, asparagus, squash, zucchini, peppers, and other green vegetables |
| Two ounces of tortilla chips (about 16 chips) with salsa | Two ounces of peanuts (about 80 peanuts) |
| One-quarter cup of chocolate chips | Four cups of fresh or frozen (unsweetened) blueberries |
| One and a half energy bars (such as Clifs or PowerBar) | Three medium bananas |
| Four sheets of low-fat graham crackers | Eight tangerines or plums |
| Five Oreo cookies | Five fruit-only frozen juice bars |
| One Snickers candy bar | Seventy-five fresh grapes (frozen grapes are good, too) or one and a half cups of skim-milk pudding |
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Source:http://www.dummies.com/how-to/content/eating-healthy-and-avoiding-empty-calories-while-p.html
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