Yogurt Parfait

Prep time: 5 minutes

What you need:

• 1 c. low-fat vanilla yogurt
• 2/3 c. 100% bran cereal
• 1 c. fresh peach slices

What to do:

1. Place the yogurt in a small bowl. Top with peach slices and cereal.

Nutritional analysis (per serving):

• 220 calories
• 10g protein
• 2.5g fat
• 1g sat. fat
• 47g carbohydrate
• 9g fiber
• 5mg cholesterol
• 200mg sodium
• 30g sugars

Serves: 2

Serving size: 1 cup

This recipe has important nutrients for mom and baby, including:

Fiber

Fiber is a nutrient that can help ease the constipation commonly associated with pregnancy. Whole grains (like whole-wheat bread, whole-grain cereals, and brown rice) and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber.

Calcium

Calcium helps build strong bones and teeth, and plays an important role in the healthy functioning of the circulatory, muscular, and nervous systems. Pregnant and breastfeeding women should get 1,000 mg of calcium a day. Healthy sources of calcium include low-fat dairy products, calcium-fortified orange juice and cereals, and spinach.