What to expect when you're expecting (39 page)

You’re sure to find plenty of “Others” among your favorite fruits and vegetables. Round out your produce picks with one to two from this list daily:

1 medium-size apple

½ cup apple juice or applesauce

½ cup pomegranate juice

2 tablespoons apple juice concentrate

1 medium-size banana

½ cup pitted fresh cherries

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cup cooked cranberries

1 medium-size white peach

1 medium-size pear or 2 dried halves

½ cup unsweetened pineapple juice

2 small plums

½ cup blueberries

½ medium-size avocado

½ cup cooked green beans

½ cup fresh raw mushrooms

½ cup cooked okra

½ cup sliced onion

½ cup cooked parsnips

½ cup cooked zucchini

1 small ear cooked sweet corn

1 cup shredded iceberg lettuce

½ cup green garden peas or snow peas

Whole Grains and Legumes: 6 or more servings a day.
There are plenty of reasons to go with the grain. Whole grains (whole wheat, oats, rye, barley, corn, rice, millet, wheat berries, buckwheat, bulgur, quinoa, and so on) and legumes (peas, beans, and peanuts) are packed with nutrients, particularly the B vitamins (except for vitamin B
12
, found only in animal products) that are needed for just about every part of your baby’s body. These concentrated complex carbohydrates are also rich in iron and trace minerals, such as zinc, selenium, and magnesium, which are very important in pregnancy. An added plus: Starchy foods may also help reduce morning sickness. Though these selections have many nutrients in common, each has its own strengths. To get the maximum benefit, include a variety of whole grains and legumes in your diet. Be adventurous: Coat your fish or chicken with whole-wheat bread crumbs seasoned with herbs and Parmesan cheese. Try quinoa (a tasty high-protein grain) as a side dish, or add bulgur or wheat berries to a wild-rice pilaf. Use oats in your favorite cookie recipe. Substitute navy beans for limas in your soup. And though you’ll likely sometimes eat them, remember that refined grains just don’t stack up nutritionally. Even if they’re “enriched,” they are still lacking in fiber, in protein, and in more than a dozen vitamins and trace minerals that are found in the original whole grain.

Aim for six or more from this list every day. Don’t forget that many also contribute toward your protein requirement, often significantly.

White Whole Wheat

Not a whole-hearted fan of whole wheat—or craving the comfort of white during your queasy days? There’s a new bread in town that might be just the ticket. “White wheat” breads are made with naturally white wheat, which has a milder, sweeter taste than the red wheat that whole wheat’s made from. Is white whole wheat the best thing since sliced bread? Well, maybe not exactly. It’s definitely healthier than white, but since it’s processed, some nutrients are still lost on the assembly line—which means that whole wheat’s still top shelf nutritionally. Still, if your cravings—or queasiness—are sending you reaching for the white, “white wheat” is definitely the best one to reach for. Also, if you’re baking, look for it in flour form for less dense results than regular whole wheat.

1 slice whole-wheat, whole-rye, or other whole-grain or soy bread

½ whole-wheat pita, roll, bagel, 12-inch wrap, tortilla, or English muffin

1 cup cooked whole-grain cereal, such as oatmeal or Wheatena

1 cup whole-grain ready-to-eat cereal (serving sizes vary, so check labels)

½ cup granola

2 tablespoons wheat germ

½ cup cooked brown or wild rice

½ cup cooked millet, bulgur, couscous, kasha (buckwheat groats), barley, or quinoa

1 ounce (before cooking) whole-grain or soy pasta

½ cup cooked beans, lentils, split peas, or edamame

2 cups air-popped popcorn

1 ounce whole-grain crackers or soy crisps

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cup whole-grain or soy flour

Iron-rich foods: some daily.
Since large amounts of iron are essential for the developing blood supply of the fetus and for your own expanding blood supply, you’ll need to pump up your iron intake during these nine months. Get as much of your iron as you can from your diet (see the list below). Eating foods rich in vitamin C at the same sitting as Iron-rich foods will increase the absorption of the mineral by your body.

Because it’s sometimes difficult to fill the pregnancy iron requirement through diet alone, your practitioner may recommend that you take a daily iron supplement in addition to your prenatal vitamins from the 20th week on, or whenever routine testing shows an iron shortfall. To enhance the absorption of the iron in the supplement, take it between meals with a fruit juice rich in vitamin C (caffeinated beverages, antacids, high-fiber foods, and high-calcium foods can interfere with iron absorption).

Small amounts of iron are found in most of the fruits, vegetables, grains, and meats you eat every day. But try to have some of the following higher-iron-content foods daily, along with your supplement. Again, many Iron-rich foods also fill other requirements at the same time.

Beef, buffalo, duck, turkey

Cooked clams, oysters, mussels, and shrimp

Sardines

Baked potato with skin

Spinach, collard, kale, and turnip greens

Seaweed

Pumpkin seeds

Oat bran

Barley, bulgur, quinoa

Beans and peas

Edamame and soy products

Blackstrap molasses

Dried fruit

Fats and high-fat foods: approximately 4 servings daily (depending on your weight gain).
As you’re probably all too aware, the requirement for fat is definitely not only the easiest to fill, it’s also the easiest to overfill. And though there’s no harm—and probably some benefit—in having a couple of extra Green Leafies or Vitamin C foods, excess Fat servings could spell excess pounds. Still, though keeping fat intake moderate is a good idea, eliminating all fat from your diet is a dangerous one. Fat is vital to your developing baby; the essential fatty acids in them are just that—essential. Especially beneficial in the third trimester are omega-3 fatty acids (
see page 102
).

A Little Fat Goes a Long Way

Trying to keep those calories down by skipping the dressing on your salad or the oil in your stir-fry? You’d be getting an “A” for willpower—but less “vitamin A” in your veggies. Research shows that many of the nutrients found in vegetables aren’t well absorbed by the body if not accompanied by a side of fat. So make a point of including a little fat (keep in mind that a little goes a long way) with your veggies: Enjoy oil with your stir-fry, a sprinkle of nuts on your broccoli, and dressing with your salad.

A Grain of Salt?

At one time, the medical establishment prescribed restricting salt during pregnancy because it contributed to water retention and swelling. Now it’s believed that some increase in body fluids in pregnancy is necessary and normal, and a moderate amount of sodium is needed to maintain adequate fluid levels. In fact, sodium deprivation can be harmful to the fetus. Still, very large quantities of salt and very salty foods (such as those pickles you can’t stop eating, soy sauce by the gallon on your stir-fry, and potato chips by the bagful), especially if they’re consumed frequently, aren’t good for anyone, pregnant or not. High sodium intake is closely linked to high blood pressure, a condition that can cause complications in pregnancy, labor, and delivery. As a general rule, salt only lightly—or don’t salt at all—during cooking; salt your food to taste at the table instead. Have a pickle when you crave it, but try to stop at one or two instead of eating half the jar. And, unless your practitioner recommends otherwise (because you are hyperthyroid, for example), use iodized salt to be sure you meet the increased need for iodine in pregnancy.

Keep track of your fat intake; fill your daily quota but try not to overfill it. And in keeping track, don’t forget that the fat used in cooking and preparing foods counts, too. If you’ve fried your eggs in ½ tablespoon of butter (a half serving) and tossed your cole slaw with a tablespoon of mayonnaise (one serving), include the one and a half servings in your daily tally.

If you’re not gaining enough weight, and increasing your intake of other nutritious foods hasn’t done the trick, try adding an extra Fat serving each day; the concentrated calories it provides may help you hit your optimum weight gain stride. If you’re gaining too quickly, you can cut back by one or two servings.

The foods in this list are comprised completely (or mostly) of fat. They certainly won’t be the only source of fat in your diet (foods such as cream sauces, full-fat cheeses and yogurts, and nuts and seeds are all high in fat), but they’re the only ones you need to keep track of. If your weight gain is on target, aim for about four full (about 14 grams each) or eight half (about 7 grams each) servings of fat each day. If not, consider adjusting your fat intake up or down.

1 tablespoon oil, such as vegetable, olive, canola, or sesame

1 tablespoon regular butter or margarine

1 tablespoon regular mayonnaise

2 tablespoons regular salad dressing

2 tablespoons heavy or whipping cream

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cup half-and-half

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cup whipped cream

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cup sour cream

2 tablespoons regular cream cheese

2 tablespoons peanut or almond butter

Omega-3 fatty acids.
Are you fat phobic (especially since pregnancy put you on the weight gain fast track)? Fear not your fat—just choose the right ones. After all, not all fats are created equal. Some fats are good ones—and they’re especially good (make that great) when you’re expecting. Omega-3 fatty acids, most notably DHA, are the best addition you can make to your diet when you’re eating for two. That’s because DHA is essential for proper brain growth and eye development in fetuses and young babies. In fact, researchers have found that toddlers whose moms consumed plenty of DHA during pregnancy had better hand-eye coordination than their peers. Getting enough of this vital baby brain fuel in your diet is especially important during the last three months (when your baby’s brain grows at a phenomenal pace) and while you’re nursing (the DHA content of a baby’s brain triples during the first three months of life).

And what’s good for the expected is also good for the expecting. For you, getting enough DHA may mean moderated mood swings and a lowered risk of preterm labor and postpartum depression. Another postpartum perk? Getting enough DHA when you’re expecting means you’re more likely to have a baby with better sleep habits. Luckily, DHA is found in plenty of foods you probably already eat—and like to eat: salmon (choose wild when you can) and other oily fish, such as sardines; walnuts; DHA-rich eggs (sometimes called omega-3 eggs); arugula; crab and shrimp; flaxseed; and even chicken. You can also ask your practitioner about pregnancy-safe DHA supplements. Some prenatal supplements contain some DHA.

Fluids: at least eight 8-ounce glasses daily.
You’re not only eating for two, you’re drinking for two. Your baby’s body, like yours, is composed mostly of fluids. As that little body grows, so does its demand for fluids. Your body needs fluids more than ever, too, since pregnancy pumps up fluid volume significantly. If you’ve always been one of those people who goes through the day with barely a sip, now’s the time to tap into fluids. Water helps keep your skin soft, eases constipation, rids your body of toxins and waste products (and baby’s, too), and reduces excessive swelling and the risk of urinary tract infection and preterm labor. Be sure to get at least 8 glasses a day—more if you’re retaining a lot of fluid (paradoxically, a plentiful fluid intake can flush out excess fluids), if you’re exercising a lot, or if it’s very hot. Try not to do your drinking just before meals, though, or you might end up too full to eat.

Of course, not all your fluids have to come from the tap (or from the water cooler). You can count milk (which is two-thirds water), fruit and vegetable juices, soups, decaffeinated coffee or tea (hot or iced), and bottled plain and sparkling waters. Cutting fruit juice with sparkling water (half and half) will keep you from pouring on too many calories. Fruit and vegetables count, too (five servings of produce net two fluid servings).

Prenatal vitamin supplements: a pregnancy formula taken daily.
With all the nutrients already prepacked into the Daily Dozen (or any healthy diet), why would you need to add a prenatal vitamin to the mix? Couldn’t you fill all of your requirements by filling yourself with the right foods? Well, you probably could—that is, if you lived in a laboratory where your food was precisely prepared and measured to calculate an adequate daily intake, if you never ate on the run, had to work through lunch, or felt too sick to eat. In the real world—the one you most likely live in—a prenatal supplement provides extra health insurance for you and your baby, covering those nutritional bases when your diet doesn’t. And that’s why one is recommended daily.

Still, a supplement is just a supplement. No pill, no matter how complete, can replace a good diet. It’s best if most of your vitamins and minerals come from foods, because that’s the way nutrients can be most effectively utilized. Fresh foods contain not only nutrients that we know about and can be synthesized in a
pill, but probably lots of others that are as yet undiscovered. Food also supplies fiber and water (fruits and vegetables are loaded with both) and important calories and protein, none of which comes efficiently packaged in a pill.

But don’t think that because a little is good, a lot is better. Vitamins and minerals at high doses act as drugs in the body and should be treated as drugs, especially by expectant moms; a few, such as vitamins A and D, are toxic at levels not much beyond the recommended dietary allowance (RDAs are now called DRIs, dietary reference intakes, or DVs, daily values). Any supplementation beyond the DRI should be taken only under medical supervision. The same goes for herbal and other supplements. As for vitamins and minerals you can get from your diet, you can’t overdo the nutrients by piling up your plate at the salad bar—so no need to hold back when the carrots call or the broccoli beckons.