24 ounces (three 8-ounce glasses) of milk or buttermilk 1 cup cottage cheese 2 cups yogurt 3 ounces (3/4 cup grated) cheese cup grated) cheese 4 large whole eggs 7 large egg whites 3 ounces (drained) canned tuna or sardines 4 ounces (drained) canned salmon 4 ounces cooked shellfish, such as shelled shrimp, lobster, clams, or mussels 4 ounces (before cooking) fresh fish 4 ounces (before cooking) skinless chicken, turkey, duck, or other poultry 4 ounces (before cooking) lean beef, lamb, veal, pork, or buffalo Calcium foods: 4 servings daily. Back in elementary school, you probably learned that growing children need plenty of calcium for strong bones and teeth. Well, so do growing fetuses on their way to becoming growing children. Calcium is also vital for muscle, heart, and nerve development, blood clotting, and enzyme activity. But it's not only your baby who stands to lose when you don't get enough calcium. If incoming supplies aren't keeping up, your baby- making factory will tap into the calcium in your own bones to help meet its quota, setting you up for osteoporosis later in life. So do your best to get your four servings of calcium-rich foods a day. Back in elementary school, you probably learned that growing children need plenty of calcium for strong bones and teeth. Well, so do growing fetuses on their way to becoming growing children. Calcium is also vital for muscle, heart, and nerve development, blood clotting, and enzyme activity. But it's not only your baby who stands to lose when you don't get enough calcium. If incoming supplies aren't keeping up, your baby- making factory will tap into the calcium in your own bones to help meet its quota, setting you up for osteoporosis later in life. So do your best to get your four servings of calcium-rich foods a day.

Can't stomach the idea-or the taste-of four glasses of milk each day? Luckily, calcium doesn't have to be served in glasses at all. It can be served up as a cup of yogurt or a piece of cheese. It can be enjoyed in smoothies, soups, casseroles, cereals, dips, sauces, desserts, and more.

For those who can't tolerate or don't eat dairy products at all, calcium also comes in nondairy form. A glass of calcium-fortified orange juice, for instance, efficiently provides a serving of Calcium and Vitamin C; 4 ounces of canned salmon with bones provides both a serving of Calcium and Protein; one portion of cooked greens yields not only a Green Leafy and a Vitamin C serving, but a bonus of calcium. For women who are vegans or lactose-intolerant, or who for other reasons cannot be sure they're getting enough calcium in their diets, a calcium supplement (one that includes vitamin D as well) may be recommended.

Aim for four servings of calcium-rich foods each day, or any combination of them that is equivalent to four servings (so don't forget to count that half cup of yogurt, that sprinkle of cheese). Each serving listed below contains about 300 mg of calcium (you need a total of about 1,200 mg a day), and many also fill your protein requirements: 1/4 cup grated cheese cup grated cheese 1 ounce hard cheese cup pasteurized ricotta cheese 1 cup milk or buttermilk 5 ounces calcium-added milk (shake well before serving) 1/3 cup nonfat dry milk (enough to make 1 cup liquid) cup nonfat dry milk (enough to make 1 cup liquid) 1 cup yogurt 1 cups frozen yogurt 1 cup calcium-fortified juice (shake well before serving) 4 ounces canned salmon with bones 3 ounces canned sardines with bones 3 tablespoons ground sesame seeds 1 cup cooked greens, such as collards or turnips 1 cups cooked Chinese cabbage (bok choy) 1 cups cooked edamame 13/4 tablespoons blackstrap molasses tablespoons blackstrap molasses You'll also score a calcium bonus by eating cottage cheese, tofu, dried figs, almonds, broccoli, spinach, dried beans, and flaxseed.

Vegetarian Proteins Good news for vegans: You don't have to combine to conquer vegetarian proteins, as long as you have some of each type (legumes, grains, and seeds and nuts) every day. To be sure you are getting a full protein serving at each meal, double or choose two half servings listed below. And keep in mind that many of these foods fulfill the requirements for Whole Grains and Legumes as well as Protein.

The following selections are nutritious foods for all pregnant women-you don't have to be a vegetarian to tap into them and count them in your daily total. In fact, many may be soothing protein alternatives when early-pregnancy queasiness and aversions push meat off the menu.

Legumes (half Protein servings) 3/4 cup cooked beans, lentils, split peas, or chickpeas (garbanzos) cup cooked beans, lentils, split peas, or chickpeas (garbanzos) cup cooked edamame 3/4 cup green garden peas cup green garden peas 1 ounces peanuts 3 tablespoons peanut butter 1/4 cup miso cup miso 4 ounces tofu (bean curd) 3 ounces tempeh 1 cups soy milk*

3 ounces soy cheese*

cup vegetarian "ground beef"*

1 large vegetarian "hot dog" or "burger"*

1 ounce (before cooking) soy or high-protein pasta Grains (half Protein servings) 3 ounces (before cooking) whole-wheat pasta 1/3 cup wheat germ cup wheat germ 3/4 cup oat bran cup oat bran 1 cup uncooked (2 cups cooked) oats 2 cups (approximately) whole-grain ready-to-eat cereal*

cup uncooked (1 cups cooked) couscous, bulgur, or buckwheat cup uncooked quinoa 4 slices whole-grain bread 2 whole-wheat pitas or English muffins Nuts and Seeds (half Protein servings) 3 ounces nuts, such as walnuts, pecans, or almonds 2 ounces sesame, sunflower, or pumpkin seeds cup ground flaxseed *Protein content varies widely, so check labels for 12 to 15 grams protein per half serving.

Vitamin C foods: 3 servings daily. You and baby both need vitamin C for tissue repair, wound healing, and various other metabolic (nutrient-utilizing) processes. Your baby also needs it for proper growth and for the development of strong bones and teeth. Vitamin C is a nutrient the body can't store, so a fresh supply is needed every day. Lucky for you, vitamin C usually comes from foods that naturally taste good. As you can see from the list of Vitamin C foods below, the old standby orange juice (good as it is) is far from the only, or even the best, source of this essential vitamin. You and baby both need vitamin C for tissue repair, wound healing, and various other metabolic (nutrient-utilizing) processes. Your baby also needs it for proper growth and for the development of strong bones and teeth. Vitamin C is a nutrient the body can't store, so a fresh supply is needed every day. Lucky for you, vitamin C usually comes from foods that naturally taste good. As you can see from the list of Vitamin C foods below, the old standby orange juice (good as it is) is far from the only, or even the best, source of this essential vitamin.

Aim for at least 3 Vitamin C servings every day. (Fruit fanatic? Help yourself to more.) Your body can't store this vitamin, so try not to skip a day. Keep in mind that many Vitamin C foods also fill the requirement for Green Leafy and Yellow Vegetables and Yellow Fruit.

medium-size grapefruit cup grapefruit juice medium-size orange cup orange juice 2 tablespoons orange, white grape, or other fortified juice concentrate 1/4 cup lemon juice cup lemon juice medium-size mango 1/4 medium-size papaya medium-size papaya 1/8 small cantaloupe or honeydew ( cup cubed) small cantaloupe or honeydew ( cup cubed) 1/3 cup strawberries cup strawberries 2/3 cup blackberries or raspberries cup blackberries or raspberries medium-size kiwi cup diced fresh pineapple 2 cups diced watermelon 1/4 medium-size red, yellow, or orange bell pepper medium-size red, yellow, or orange bell pepper medium-size green bell pepper cup raw or cooked broccoli 1 medium-size tomato 3/4 cup tomato juice cup tomato juice cup vegetable juice cup raw or cooked cauliflower cup cooked kale 1 packed cup raw spinach, or cup cooked 3/4 cup cooked collard, mustard, or turnip greens cup cooked collard, mustard, or turnip greens 2 cups romaine lettuce 3/4 cup shredded raw red cabbage cup shredded raw red cabbage 1 sweet potato or baking potato, baked in skin 1 cup cooked edamame Green Leafy and Yellow Vegetables and Yellow Fruits: 3 to 4 servings daily. These bunny favorites supply the vitamin A, in the form of beta-carotene, that is vital for cell growth (your baby's cells are multiplying at a fantastic rate), healthy skin, bones, and eyes. The green leafies and yellows also deliver doses of other essential carotenoids and vitamins (vitamin E, riboflavin, folic acid, and other B vitamins), numerous minerals (many green leafies provide a good deal of calcium as well as trace minerals), disease-fighting phytochemicals, and constipation-fighting fiber. A bountiful selection of green leafy and yellow vegetables and yellow fruit can be found in the list that follows. Those with an anti-vegetable agenda may be pleasantly surprised to discover that broccoli and spinach are not the only sources of vitamin A and that, in fact, the vitamin comes packaged in some of nature's most tempting sweet offerings-dried apricots, yellow peaches, cantaloupe, and mangoes, for example. And those who like to drink their vegetables may be happy to know that they can count a glass of vegetable juice, a bowl of carrot soup, or a mango smoothie toward their daily Green Leafy and Yellow allowance. These bunny favorites supply the vitamin A, in the form of beta-carotene, that is vital for cell growth (your baby's cells are multiplying at a fantastic rate), healthy skin, bones, and eyes. The green leafies and yellows also deliver doses of other essential carotenoids and vitamins (vitamin E, riboflavin, folic acid, and other B vitamins), numerous minerals (many green leafies provide a good deal of calcium as well as trace minerals), disease-fighting phytochemicals, and constipation-fighting fiber. A bountiful selection of green leafy and yellow vegetables and yellow fruit can be found in the list that follows. Those with an anti-vegetable agenda may be pleasantly surprised to discover that broccoli and spinach are not the only sources of vitamin A and that, in fact, the vitamin comes packaged in some of nature's most tempting sweet offerings-dried apricots, yellow peaches, cantaloupe, and mangoes, for example. And those who like to drink their vegetables may be happy to know that they can count a glass of vegetable juice, a bowl of carrot soup, or a mango smoothie toward their daily Green Leafy and Yellow allowance.

Can't Find Your Favorite?

Is your favorite fruit, grain, or protein food nowhere to be found on these lists? That doesn't mean it doesn't rate nutritionally. For reasons of space, only the more common foods are listed. There are longer food lists in What to Expect: Eating Well When You're Expecting, What to Expect: Eating Well When You're Expecting, and even longer ones on the USDA National Nutrient Database: and even longer ones on the USDA National Nutrient Database: nal.usda.gov/fnic/foodcomp/search/.

Try to eat at least three to four servings a day. If possible, aim to have some yellow and some green daily (and eat some raw for extra fiber). Remember, many of these foods also fill a Vitamin C requirement.

1/8 cantaloupe ( cup cubed) cantaloupe ( cup cubed) 2 large fresh apricots or 6 dried apricot halves medium-size mango 1/4 medium-size papaya medium-size papaya 1 large nectarine or yellow peach 1 small persimmon 3/4 cup pink grapefruit juice cup pink grapefruit juice 1 pink or ruby red grapefruit 1 clementine carrot (1/4 cup grated) cup grated) cup raw or cooked broccoli pieces 1 cup coleslaw mix 1/4 cup cooked collard greens, Swiss chard, or kale cup cooked collard greens, Swiss chard, or kale 1 packed cup green leafy lettuce, such as romaine, arugula, or red or green leaf 1 packed cup raw spinach, or cup cooked 1/4 cup cooked winter squash cup cooked winter squash small sweet potato or yam 2 medium-size tomatoes medium-size red bell pepper 1/4 cup chopped parsley cup chopped parsley Other fruits and vegetables: 1 to 2 servings daily. In addition to produce rich in vitamin C and beta-carotene (vitamin A), aim to eat at least one or two "other" types of fruit or vegetable daily. While "Others" were once considered nutritional B-listers, they're now getting a second look. Turns out they're rich not only in minerals, such as potassium and magnesium, that are vital to good pregnancy health, but also in an impressive host of other up-and-coming trace minerals. Many also have phytochemicals and antioxidants in abundance (particularly those that sport the colors of the rainbow, so pick produce that's brightly hued for the biggest nutritional return). From that apple a day to those headline-making blueberries and pomegranates, "Others" are definitely worthy of a spot in your daily diet. In addition to produce rich in vitamin C and beta-carotene (vitamin A), aim to eat at least one or two "other" types of fruit or vegetable daily. While "Others" were once considered nutritional B-listers, they're now getting a second look. Turns out they're rich not only in minerals, such as potassium and magnesium, that are vital to good pregnancy health, but also in an impressive host of other up-and-coming trace minerals. Many also have phytochemicals and antioxidants in abundance (particularly those that sport the colors of the rainbow, so pick produce that's brightly hued for the biggest nutritional return). From that apple a day to those headline-making blueberries and pomegranates, "Others" are definitely worthy of a spot in your daily diet.

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 cup apple juice or applesauce cup pomegranate juice 2 tablespoons apple juice concentrate 1 medium-size banana cup pitted fresh cherries 1/4 cup cooked cranberries cup cooked cranberries 1 medium-size white peach 1 medium-size pear or 2 dried halves cup unsweetened pineapple juice 2 small plums cup blueberries medium-size avocado cup cooked green beans cup fresh raw mushrooms cup cooked okra cup sliced onion cup cooked parsnips cup cooked zucchini 1 small ear cooked sweet corn 1 cup shredded iceberg lettuce 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 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 B12, 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 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) cup granola 2 tablespoons wheat germ cup cooked brown or wild rice cup cooked millet, bulgur, couscous, kasha (buckwheat groats), barley, or quinoa 1 ounce (before cooking) whole-grain or soy pasta cup cooked beans, lentils, split peas, or edamame 2 cups air-popped popcorn 1 ounce whole-grain crackers or soy crisps 1/4 cup whole-grain or soy flour 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. 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 ( 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 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 1/4 cup half-and-half cup half-and-half 1/4 cup whipped cream cup whipped cream 1/4 cup sour cream 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). 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. 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. 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.

What's in a Pill?

What's in a prenatal pill? That depends on which one you're taking. Since there aren't any standards set for prenatal supplements, formulas vary. Chances are your practitioner will prescribe or recommend a supplement, which will take the guesswork (and homework) out of choosing a formula yourself. If you're facing the pharmacy shelves without a recommendation, get ready to do some reading, and to look for a formula that contains: [image] No more than 4,000 IU (800 mcg) of vitamin A; amounts over 10,000 IU could be toxic. Many manufacturers have reduced the amount of vitamin A in their vitamin supplements or have replaced it with beta-carotene, a much safer source of vitamin A. No more than 4,000 IU (800 mcg) of vitamin A; amounts over 10,000 IU could be toxic. Many manufacturers have reduced the amount of vitamin A in their vitamin supplements or have replaced it with beta-carotene, a much safer source of vitamin A.[image] At least 400 to 600 mcg of folic acid (folate) At least 400 to 600 mcg of folic acid (folate)[image] 250 mg of calcium. If you're not getting enough calcium in your diet, you will need additional supplementation to reach the 1,200 mg needed during pregnancy. Do not take more than 250 mg of calcium at the same time as supplementary iron because these minerals interfere with iron absorption. Take any larger doses at least two hours before or after your iron supplement. 250 mg of calcium. If you're not getting enough calcium in your diet, you will need additional supplementation to reach the 1,200 mg needed during pregnancy. Do not take more than 250 mg of calcium at the same time as supplementary iron because these minerals interfere with iron absorption. Take any larger doses at least two hours before or after your iron supplement.[image] 30 mg iron 30 mg iron[image] 50 to 80 mg vitamin C 50 to 80 mg vitamin C[image] 15 mg zinc 15 mg zinc[image] 2 mg copper 2 mg copper[image] 2 mg vitamin B 2 mg vitamin B6[image] At least 400 IU of vitamin D At least 400 IU of vitamin D[image] Approximately the DRI for vitamin E (15 mg), thiamin (1.4 mg), riboflavin (1.4 mg), niacin (18 mg), and vitamin B Approximately the DRI for vitamin E (15 mg), thiamin (1.4 mg), riboflavin (1.4 mg), niacin (18 mg), and vitamin B12 (2.6 mg). Most prenatal supplements contain two to three times the DRI of these. There are no known harmful effects from such doses. (2.6 mg). Most prenatal supplements contain two to three times the DRI of these. There are no known harmful effects from such doses.[image] Some preparations may also contain magnesium, fluoride, biotin, phosphorus, pantothenic acid, extra B Some preparations may also contain magnesium, fluoride, biotin, phosphorus, pantothenic acid, extra B6 (to combat queasiness), ginger (ditto), and/or baby brainboosting DHA. (to combat queasiness), ginger (ditto), and/or baby brainboosting DHA.

Also important: Scan for ingredients that shouldn't be in your prenatal supplement, such as herbs. When in doubt, ask your practitioner.

What You May Be Wondering About Milk-Free Mom "I can't tolerate milk, and drinking four cups a day would really make me uncomfortable. But don't babies need milk?"

It's not milk your baby needs, it's calcium. Since milk is one of nature's finest and most convenient sources of calcium in the American diet, it's the one most often recommended for filling the greatly increased requirement during pregnancy. But if milk leaves you with more than a sour taste in your mouth and a mustache above your lip (got gas?), you probably think twice before reaching for that glass of the white stuff. Fortunately, you don't have to suffer so your baby can grow healthy teeth and bones. If you're lactose intolerant or just don't have a taste for milk, plenty of substitutes are available that fill the nutritional bill just as well.

Even if milk turns your tummy, you still might be able to tolerate some kinds of dairy products, such as hard cheeses, fully processed yogurts (choose ones with active cultures, which actually help your digestion), and lactose-free milk, in which all of the lactose has been converted to a more easily digested form. Another advantage of using lactose-free milk products. Some are fortified with extra calcium. Check labels and choose one that is. Taking a lactase tablet before ingesting milk or milk products, or adding lactase drops or tablets to your milk, can also minimize or eliminate dairy-induced tummy troubles.

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 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 containE. 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. 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.

A Red-Meat-Free Diet "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.

A Vegetarian Diet "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 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 page 96 for more vegetarian proteins). 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. 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 B12. Though B Though B12 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 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 B12, as well as folic acid and iron (ask your practitioner if you need more B12 than what's provided in your prenatal vitamin). Other dietary sources include B than what's provided in your prenatal vitamin). Other dietary sources include B12-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. 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.

Low-Carb Diets "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.

Cholesterol Concerns "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.

Junk Food Junkie "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. 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. 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. 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. 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). 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. 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. 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: [image] 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 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.[image] 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. 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.[image] Keep it simple when you're cooking healthy. For a quick meal, broil a fish fillet and top it with your favorite jarred salsa, a little chopped avocado, and a squeeze of fresh lime juice. Layer tomato sauce and mozzarella cheese on a cooked boneless chicken breast, and then run it under the broiler. Or scramble some eggs and wrap them in a corn tortilla along with shredded cheddar and some microwave-steamed vegetables. Keep it simple when you're cooking healthy. For a quick meal, broil a fish fillet and top it with your favorite jarred salsa, a little chopped avocado, and a squeeze of fresh lime juice. Layer tomato sauce and mozzarella cheese on a cooked boneless chicken breast, and then run it under the broiler. Or scramble some eggs and wrap them in a corn tortilla along with shredded cheddar and some microwave-steamed vegetables.[image] When you don't have time to start from scratch (when do you ever?), turn to canned beans, soups, frozen or packaged ready-to-prepare healthy entrees, frozen vegetables, or the fresh prewashed veggies sold in supermarket produce sections (the ones you can microwave in the bag are especially convenient). When you don't have time to start from scratch (when do you ever?), turn to canned beans, soups, frozen or packaged ready-to-prepare healthy entrees, frozen vegetables, or the fresh prewashed veggies sold in supermarket produce sections (the ones you can microwave in the bag are especially convenient).

Eating Out "I try hard to stay on a healthy diet, but I eat out so often, it seems impossible."

For many pregnant women, it isn't substituting mineral water for martinis that poses a challenge at the restaurant table; it's trying to put together a meal that's baby friendly and doesn't break the calorie bank. With those goals in mind, and the following suggestions, it's easy to take the Pregnancy Diet out to lunch or dinner.

[image] Look for whole grains before you leap into the bread basket. If there aren't any in the basket, ask if there are any in the kitchen. If not, try not to fill up too much on the white stuff. Go easy, too, on the butter you spread on your bread and rolls, as well as the olive oil you dip them into. There will probably be plenty of other sources of fat in your restaurant meal-dressing on the salad, butter or olive oil on the vegetables-and, as always, fat adds up quickly. Look for whole grains before you leap into the bread basket. If there aren't any in the basket, ask if there are any in the kitchen. If not, try not to fill up too much on the white stuff. Go easy, too, on the butter you spread on your bread and rolls, as well as the olive oil you dip them into. There will probably be plenty of other sources of fat in your restaurant meal-dressing on the salad, butter or olive oil on the vegetables-and, as always, fat adds up quickly.[image] Go for a green salad as a first course. Other good first-course choices include shrimp cocktail, steamed seafood, grilled. vegetables, or soup. Go for a green salad as a first course. Other good first-course choices include shrimp cocktail, steamed seafood, grilled. vegetables, or soup.[image] If soup's on, look to ones with a vegetable base (particularly sweet potato, carrot, winter squash, or tomato). Lentil or bean soups pack a protein punch, too. In fact, a large bowl may eat like a meal, especially if you toss some grated cheese on top. Generally steer clear of cream soups, and take Manhattan-style when it comes to clam chowder. If soup's on, look to ones with a vegetable base (particularly sweet potato, carrot, winter squash, or tomato). Lentil or bean soups pack a protein punch, too. In fact, a large bowl may eat like a meal, especially if you toss some grated cheese on top. Generally steer clear of cream soups, and take Manhattan-style when it comes to clam chowder.[image] Make the most of your main. Get your protein-fish, seafood, chicken breast, or beef-the lean way (good words to look for. grilled, broiled, steamed, and poached). If everything comes heavily sauced, ask for yours on the side. And don't shy away from special requests (chefs are used to them; plus, it's hard to turn down a pregnant woman). Ask if that chicken breast can be broiled plain, instead of breaded and pan-seared or if the snapper can be grilled instead of fried. If you're a vegetarian, scan the menu for tofu, beans and peas, cheeses, and combinations of these. Vegetable lasagna, for example, might be a good choice in an Italian restaurant, bean curd and vegetables in a Chinese one. Make the most of your main. Get your protein-fish, seafood, chicken breast, or beef-the lean way (good words to look for. grilled, broiled, steamed, and poached). If everything comes heavily sauced, ask for yours on the side. And don't shy away from special requests (chefs are used to them; plus, it's hard to turn down a pregnant woman). Ask if that chicken breast can be broiled plain, instead of breaded and pan-seared or if the snapper can be grilled instead of fried. If you're a vegetarian, scan the menu for tofu, beans and peas, cheeses, and combinations of these. Vegetable lasagna, for example, might be a good choice in an Italian restaurant, bean curd and vegetables in a Chinese one.[image] Be selective on the side, scouting for baked white or sweet potatoes, brown or wild rice, legumes (beans and peas), and fresh vegetables. Be selective on the side, scouting for baked white or sweet potatoes, brown or wild rice, legumes (beans and peas), and fresh vegetables.[image] Consider a fruity finish to your restaurant meal (fresh berries can be surprisingly satisfying). Fruit alone doesn't cut it (at least not all the time)? Add whipped cream, sorbet, or ice cream. Craving serious sweets? Join the "two spoons" club and share a decadent dessert with others at your table. Consider a fruity finish to your restaurant meal (fresh berries can be surprisingly satisfying). Fruit alone doesn't cut it (at least not all the time)? Add whipped cream, sorbet, or ice cream. Craving serious sweets? Join the "two spoons" club and share a decadent dessert with others at your table.

Reading Labels "I'm eager to eat well, but it's difficult to figure out what's in the products I buy. I just can't make sense out of the labels."

Labels aren't designed to help you as much as to sell you. Keep this in mind when filling your shopping cart, and learn to read the small print, especially the ingredients list and the nutrition label (which is is designed to help you). designed to help you).

The ingredients listing will tell you, in order of predominance (with the first ingredient the most plentiful and the last the least), exactly what's in a product. A quick look will tell you whether the major ingredient in a cereal is a refined grain or a whole grain. It will also tell you when a product is high in sugar, salt, fat, or additives. For example, when sugar is listed near the top of the ingredients list or when it appears in several different forms on a list (corn syrup, honey, and sugar), you know the product is chock-full of sugar.

Checking the grams of sugar on the label will not be useful until the FDA orders that the grams of "added sugar" be separated from the grams of "naturally occurring sugar" (those found in the raisin part of the raisin bran you're considering, for instance). Though the number of grams of sugar on the present label may be the same on a container of orange juice and a container of fruit drink, they aren't equivalent. It's like comparing oranges and corn syrup: The real OJ gets its naturally occurring sugar from fruit; the fruit drink contains added sugar.

Nutrition labels, which appear on most packaged products on your grocer's shelves, can be particularly valuable for a pregnant woman counting her protein and watching her calories, since they provide the grams of the former and the number of the latter in each serving. The listing of percentages of the government's recommended dietary allowance (called DRIs), however, is less useful because the DRI for pregnant women is different than the DRI used on package labels. Still, a food that scores high in a wide variety of nutrients is a good product to drop into your cart.

While it's important to pay attention to the small print, it's sometimes just as important to ignore the large print. When a box of English muffins boasts, "Made with whole wheat, bran, and honey," reading the small print may reveal that the major ingredient (first on the list) is white, not whole wheat, flour, that the muffins contain barely any bran (it's near the bottom of the ingredients list), and that there's a lot more white sugar (it's high on the list) than honey (it's low).

You Can't Tell a Fruit by Its Cover When it comes to nutrition, the darker the color of most fruits and vegetables, the more vitamins and minerals (especially vitamin A) you'll be able to harvest from them. But keep in mind that it's the color inside-not outside-that signals good nutrition. So while cucumbers (dark on the outside, pale on the inside) are lightweights in that department, cantaloupes (pale on the outside, dark on the inside) are standouts.

"Enriched" and "fortified" are also banners to be wary of. Adding a few vitamins to a not-so-good food doesn't make it a good food. You'd be much better off with a bowl of oatmeal, which comes by its nutrients naturally, than with a refined cereal that contains 12 grams of added sugar and a few pennies' worth of tossed-in vitamins and minerals.