What to expect when you're expecting (41 page)

Even if you’ve been lactose intolerant for years, you may discover that you’re able to handle some dairy products during the second and third trimesters, when fetal needs for calcium are the greatest. If that’s so, don’t overdo it; try to stick primarily to products that are less likely to provoke a reaction.

If you can’t handle any dairy products or are allergic to them, you can still get all the calcium your baby requires by drinking calcium-fortified juices and eating the nondairy foods listed under Calcium foods on
page 95
.

If your problem with milk isn’t physiological but just a matter of taste, try some of the dairy or nondairy calcium
rich alternatives. There are bound to be plenty that your taste buds can embrace. Or disguise your milk in cereal, soups, and smoothies.

Pasteurized, Please

When it was invented by French scientist Louis Pasteur in the mid-1800s, pasteurization was the greatest thing to happen to dairy products since cows. And it still is, particularly as far as pregnant women are concerned. To protect yourself and your baby from hazardous bacterial infections, such as listeria, make sure all the milk you drink is pasteurized, and all the cheeses and other dairy products you eat are made from pasteurized milk (“raw milk” cheeses are not). Juice, which can contain
E. coli
and other dangerous bacteria when it’s raw, should also always be purchased pasteurized. Even eggs now come pasteurized (which eliminates the risk of salmonella without changing taste or nutrition). It’s unclear whether flash pasteurization, a fast method, is safe enough when you’re expecting, so until more is known, stick to products that have undergone conventional pasteurization.

If you can’t seem to get enough calcium into your diet, ask your practitioner to recommend a calcium supplement (there are plenty of chewable varieties that are sweet revenge for those who find a pill hard to swallow). You’ll also need to be sure that you’re getting enough vitamin D (which is added to cow’s milk). Many calcium supplements include vitamin D (which actually boosts absorption of calcium), and you’ll also be getting some in your prenatal supplement.

“I eat chicken and fish but no red meat. Will my baby get all the necessary nutrients without it?”

Your baby won’t have a beef with your red-meat-free diet. Fish and lean poultry, in fact, give you more baby-building protein and less fat for your calories than beef, pork, lamb, and organ meats—making them more efficient pregnancy choices. They’re also rich sources, like red meat, of many of the B vitamins your baby needs. The only nutrient poultry and fish can’t always compete for with meat is iron (duck, turkey, and shellfish are iron-rich exceptions), but there are plenty of other sources of this essential mineral, which is also easy to take in supplement form.

“I’m a vegetarian and in perfect health. But everyone says that I have to eat animal products to have a healthy baby. Is this true?”

Vegetarians of every variety can have healthy babies without compromising their dietary principles—they just have to be a little more careful in planning their diets than meat-eating mothers-to-be. When choosing your meat-free menus, make sure you get all of the following:

Enough protein.
For the ovo-lacto vegetarian, who eats eggs and milk products, getting enough protein is as easy as getting enough of these dairy-case favorites. If you’re a vegan (a vegetarian who eats neither milk nor eggs), you may find you’ll need to work a little harder in the protein department, turning to ample quantities of dried beans, peas, lentils, tofu, and other soy products (see
page 96
for more vegetarian proteins).

Enough calcium.
This is no tall order for the vegetarian who eats dairy products, but it can be trickier for those who don’t. Luckily, dairy products are the most obvious but not the only sources of calcium. Calcium-fortified juices offer as much calcium as milk, ounce for ounce (just make sure you shake them before using). Other nondairy dietary sources of calcium include dark leafy green vegetables, sesame seeds, almonds, and many soy products (such as soy milk, soy cheese, tofu, and tempeh). For added insurance, vegans should probably also take a calcium supplement; check with your practitioner for a recommendation.

Vitamin B
12
.
Though B
12
deficiencies are rare, vegetarians, particularly vegans, often don’t get enough of this vitamin because it is found only in animal foods. So be certain to take supplemental B
12
, as well as folic acid and iron (ask your practitioner if you need more B
12
than what’s provided in your prenatal vitamin). Other dietary sources include B
12
-fortified soy milk, fortified cereals,
nutritional yeast, and fortified meat substitutes.

Vitamin D.
Many experts say most women don’t get enough of this vital vitamin, a deficiency of which is linked to increased pregnancy risk. While the body produces vitamin D when exposed to sunlight, making enough can be challenging—especially for those who have darker skin, live in less-sunny climates, don’t get outdoors enough, or who wear sunscreen. Can you eat (or drink) your D? Not easily, since it isn’t found in large amounts in any food. Fortified milk and juices contain some, as do sardines and egg yolks, but not nearly enough to prevent a D deficit. Your best bet: Ask your practitioner about testing your vitamin D levels, and prescribing a supplement as needed.

“I’ve been on a low-carb/high-protein diet to lose weight. Can I continue the diet while I’m pregnant?”

Here’s the low-down on low-carb: When you’re expecting, low isn’t the way to go. Going low on any essential nutrient, in fact, isn’t smart when you’re expecting. Your highest pregnancy priority: getting a balance of all of the best baby-making ingredients, including carbs. As popular as they are, diets that limit carbohydrates (including fruits, vegetables, and grains) limit the nutrients—especially folic acid—that growing fetuses need. And what’s bad for baby can also be bad for mom: Skimp on complex carbohydrates and you’ll be skimping on constipation-fighting fiber, plus all the B vitamins known to battle morning sickness and pregnancy-unsettled skin.

Another important point: Pregnancy is a time for healthy eating, not for dieting. So shelve those weight-loss books (at least until after you deliver) and stay well-balanced for a well-fed baby.

“My husband and I are very careful about our diets, and we limit the cholesterol we eat. Should I keep doing this while I’m pregnant?”

Tired of hearing about all the things you can’t have, shouldn’t have, or need to cut back on now that you’re pregnant? Then this bulletin should cheer you up: Cholesterol doesn’t have to be off the table when you’re expecting. Pregnant women, and to a lesser extent nonpregnant women of childbearing age, are protected to a certain degree against the artery-clogging effects of cholesterol—putting them in an enviable position as far as bacon, egg, and burger lovers are concerned. In fact, cholesterol is necessary for fetal development, so much so that the mother’s body automatically increases its production, raising blood cholesterol levels by anywhere from 25 to 40 percent. Though you don’t have to eat a high-cholesterol diet to help your body step up production, you can feel free to indulge a bit (unless your practitioner advised you otherwise). Scramble some eggs for breakfast (choose omega-3 eggs for the best fat benefits), use cheese to meet your calcium requirement, and bite into that burger, all without guilt.

“I’m addicted to junk foods like doughnuts, chips, and fast food. I know I should be eating healthier—and I really want to—but I’m not sure I can change my habits.”

Ready to junk the junk food? Getting motivated to change your eating habits is the first and most importantstep—so congratulate yourself on taking it. Actually making the changes will involve some serious effort—but the effort will be seriously worth it. Here are several ways to make your withdrawal from your junk food habit almost as painless as it is worthwhile:

Move your meals.
If the coffee crumble calls when you breakfast at your desk, fill up on a better breakfast at home (one that’s packed with the blood-sugar stabilizing, stick-with-you combo of complex carbs and protein, like oatmeal, will actually help you fight those junk food cravings when they strike later on). If you know you can’t resist the golden fries once you pass through the Golden Arches, don’t go there—literally. Order in a healthy sandwich from the local deli—or head to that wrap place that doesn’t fry anything.

Plan, plan, and plan some more.
Planning for meals and snacks ahead of time (instead of grabbing what’s easiest or nearest, like that package of cheese crackers from the vending machine) will keep you eating well throughout your pregnancy. So pack those brown bags. Keep a handy supply of takeout menus from restaurants that offer healthy options, so a nourishing meal’s always just a phone call away (and place your order before hunger strikes). Stock your home, workplace, bag, and car with wholesome but satisfying snacks: fresh fruit, trail mix, soy chips, whole-grain granola bars and crackers, individual-size yogurts or smoothies, string cheese or wedges. So that the soda won’t speak to you next time you get thirsty, keep water at the ready.

Don’t test temptation.
Keep candy, chips, cookies, and sugar-sweetened soft drinks out of the house so they’ll be out of reach (if not out of mind). Step away from the pastry case before that Danish makes eye contact with you. Drive the long way home from the office if it means you won’t drive by the drive-through.

Make substitutions.
Crave a Krispy Kreme with your morning coffee? Dunk a bran muffin instead. The midnight munchies have you digging for Doritos. Settle for the baked tortilla chips (that you were smart enough to stock up on at the market last time), dipped in salsa for more flavor and a healthy helping of vitamin C. Is your sweet tooth aching for ice cream? Stop by the juice bar for a thick, creamy, sweet fruit smoothie instead.

Keep baby on your mind.
Your baby eats what you eat, but that’s sometimes hard to keep in mind (especially when the smell of a cinnamon bun tries to seduce you at the mall). If you find it helps keep baby-feeding front of brain, put pictures of cute well-fed babies wherever you might need a little inspiration (and a lot of willpower). Keep one on your desk, in your wallet, in your car (so when you’re tempted to veer into the drive-through, you’ll drive by instead).

Know your limits.
Some junk food junkies can handle a once-in-a-while approach to indulging their cravings, others can’t (and you know who you are). If enough junk food is never enough for you—if a snack-size candy bar leads to king-size, if a single doughnut leads to a dozen, if you know you’ll polish off the whole bag of chips once you tear it open—you might have an easier time quitting your habit cold turkey then trying to moderate it.

Remember that good habits can last a lifetime, too.
Once you’ve put the effort into developing healthier eating habits, you might want to consider keeping them. Continuing to eat well after delivery will give you more of the energy you’ll need to fuel your new-mom lifestyle. Plus it’ll make it more likely that your baby will grow up with a taste for the healthier things in life.

Shortcuts to Healthy Eating

Healthy food can be fast food, too. Here’s how:

If you’re always on the run, remember that it takes no more time to make a roast turkey, cheese, lettuce, and tomato sandwich to take to work (or to order one at the deli) than it does to stand in line for a burger.

If the prospect of preparing a real dinner every night seems overwhelming, cook enough for two or three dinners at one time and give yourself alternate nights off.