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What to Eat When You're Expectingby Heidi Murkoff
(From What to Eat When You're Expecting)
Cheat no more than once a week with no more than one serving of one of the following (during pregnancy):
Pretzels or potato or corn chips, preferably all-natural, lightly salted or unsalted varieties (ten chips are about five percent of your day's calorie allowance)
Roll, bagel, bread, English muffin made with refined flour, preferably enriched
White pasta, preferably with a nourishing sauce such as primavera or marinara
Pizza, with plenty of cheese plus peppers, mushrooms, or other vegetables
Bran or whole-grain (made with sugar or honey) muffin
No-nitrate hot dog, preferably chicken or turkey instead of beef or pork
French fries, preferably crisp, not greasy
A fast-food burger on a bun-whole grain if possible
Frozen yogurt, not chocolate or coffee; preferably with toppings of raisins, nuts, wheat germ, or fresh fruit
Pancakes or waffles made with white flour topped by fruit-only preserves instead of syrup
Expectant mothers don't just get hungry in the kitchen, at their desks, or in restaurants. The get hungry in department stores, at playgrounds and at lots of other places where food isn't available. That's why a roomy, well-stocked handbag is a pregnant woman's most important accessory. Fill yours with any of the following-in tightly covered containers or sealed or well-tied plastic bags-and don't leave home without it:
Whole-grain crackers, bread sticks, or bread
Dried fruit (with nuts, if you're not gaining weight quickly enough)
Small cubes of hard cheese
Hard-boiled eggs (they'll be fine for several hours without refrigeration)
A thermos of juice or milk
A mini jar or plastic sandwich bag of wheat germ, which should be refrigerated when not in your handbag
For the casual coffee drinker, giving up the occasional cup won't take any special effort. But even for the one-cup-a-morning drinker, and especially for the heavy caffeine user, the habit won't be so easy to kick. There will be both physical and emotional withdrawal symptoms, including headache, fatigue, and lethargy. With the following decaffeinating program, they can all be minimized or eliminated and even the most ingrained habit kicked.
Determine your reason for quitting. In your case, it should be clear-cut: to give your baby the best odds for being born healthy.
Determine what needs the caffeine fills. If it's the need for a hot start to your day or end to your meal, switch to a naturally decaffeinated coffee or tea. If it's the taste, a good quality brewed decaffeinated variety should satisfy. If it's caffeinated cola you thirst for,
substitute club soda or seltzer flavored with lemon or lime.
If your habit is more of a ritual, change the time and place of the ritual and the beverage that goes with it. Read the paper on the way to work, watch the late news in bed. For most caffeine abusers, it's the lift that's the most missed. Though there is no pregnancy-approved direct substitute for caffeine, orange juice may do the trick, particularly for a mid-morning or late afternoon droop.
Keep your energy up. Eat frequently, either snacking between three large meals or eating six small meals a day, concentrating on high-protein and complex carbohydrate foods, and don't skip your vitamin supplement. Exercise in moderation, get enough sleep, and don't confuse the caffeine-withdrawl droop with the fatigue of pregnancy, which is more pronounced in the first and third trimesters.
Excerpted from What To Eat When You're Expecting. Reprinted with permission by Workman Publishing.
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