So, big news. I’m preggers! Yup. There is a tiny human growing inside of me. Such a surreal experience, when you really think about it. My husband and I found out on Father’s Day; indeed a special day for my hubbie to learn that he’s going to be a dad! It was even more significant though because I felt like my own Papito was sending me a message or giving me his blessing, or both. He is deeply missed.

As you have probably guessed, this post is going to cover prenatal nutrition and the joys of pregnancy.

How Much Is Enough

When you become pregnant, you often hear the expression, “Eat up! You’re eating for two now!” This statement is very deceiving. My doctor quickly put it to rest by clarifying, “Alanna, you are eating for 1.1, not 2.” Which means that even though your appetite may be off the charts with weird cravings and a hunger that tells, nay, screams at you to eat every two seconds, the reality is you should only be eating an additional snack of approximately 150-200 calories during the first trimester. If there is only one baby, the second and third trimester requires about 300 calories more - the size of a small meal a day, not double your food intake.

So what’s the trick to making you feel like you’re eating more without packing on the pounds uncontrollably? Eat throughout the day. I found it helpful to eat at least a little something every 2-3 hours. I went to town on fruits such as cherries, watermelon, and plums. I snacked on yogurt, cottage cheese, and hummus, being mindful of the types of “dippers/sauces” I was consuming. I couldn’t get enough peppers, cucumbers, and celery. And anything with lime and a little sea salt was like a little slice of heaven!

Taming the Symptoms

I consider myself pretty lucky. I’ve had mild symptoms of nausea, headaches, and fatigue, which are all quite common but nothing overly debilitating. I found that the following tips really help subdue the symptoms significantly:

Hydrate, hydrate, hydrate
Simple carbs
Fruit
Simple carbs with lean protein
Don’t overdo it on fat, especially fried food
Yogurt
Light smoothies
Small meals
Breathe

Why the baby-glow?

I personally believe that the famous “baby glow” has more to do with the absence of alcohol (and other “bad habits”) than anything else. Not that I have ever been a big drinker, but I have been known to indulge in an after-work drink now and again; cutting all alcohol from my diet entirely has made a HUGE difference. After all, alcohol is a toxin, regardless of the traces of resveratrol! FYI: Resveratrol is an antioxidant.

Another culprit of that glow, being pregnant has forced me to listen to my body and get an enormous amount of shuteye. Living in a city like NYC, it’s hard to say no to that cool new art exhibit or even an invitation to just hang out with friends. But when you’re pregnant, the fatigue sinks in and you have nowhere to go but your bed.

Make the glow happen! I’ll keep you updated on any other new awakenings!

With fourteen Pinkberry locations in Manhattan alone and the opening of a Chobani yogurt bar in July 2012, it’s pretty obvious that New Yorkers are crazy about Greek yogurt!

The name “Greek yogurt” currently references how the yogurt is made rather than the country where it originated. Greek yogurt is made by straining out the whey (watery liquid part) of the yogurt. This process creates a thicker, creamier yogurt, reduces the liquid content, and increases the nutritional density.

Nutritionally, Greek yogurt rocks! Compared to traditional unsweetened yogurt, Greek yogurt has:

Almost triple the protein content (15-20 grams per 6 oz serving), leaving you feeling fuller longer
Half the sugar, about 5-8 grams per serving
Up to 95% of the lactose (sugar in milk) removed, making it a better option for the lactose intolerant
Healthy bacteria! Live bacteria have been shown to help the immune system and promote regular digestion. Make sure to look for the National Yogurt Association seal of approval. “Live & Active Cultures“
Proven to keep age-related weight gain at bay, according to a study published in the New England Journal of Medicine focusing on one serving of low-fat, plain yogurt per day

To Consider:

Greek yogurt naturally has more fat content so beware of the saturated fat content, which can raise the “bad” cholesterol (LDL). When going Greek, stick to nonfat or low fat.
Greek yogurt has less calcium than regular yogurt as some calcium is lost in the liquid whey. However, one serving still has 200mg or 20% of your daily recommendation.
Compared to natural yogurts, the flavor can be tart. Add fruit or spices, such as cinnamon to naturally sweeten.
Environmental experts are concerned that acid whey, a byproduct of the Greek yogurt straining process, may become harmful to aquatic life if improperly handled. Currently, acid whey is used mostly as fertilizer or as a protein supplement for animal feed, but as the popularity of Greek yogurt increases – Greek yogurt comprises 35% of all yogurts on the market – the issue of proper byproduct handling will become crucial.

Note: acid whey differs from sweet whey, which is a byproduct of making cheese.

Healthy Ways of Going Greek

Opt for nonfat, unflavored Greek yogurt and DIY toppings toavoid added sugars and calories. Use fresh or frozen fruit and for extra flavor add vanilla, lemon or 1 tsp of natural sweetener such as honey, agave nectar, or molasses.
A recent study showed that breakfast is the meal lowest in protein content. What better way to start your day than with protein-rich Greek yogurt for breakfast? Add healthy fat such as nuts (almonds, walnuts), seeds (flax, chia, sunflower) or homemade granola and you have a complete, balanced meal.
Greek yogurt is very versatile. Use plain Greek yogurt as a cooking substitute for sour cream, mayonnaise, cream cheese, sauces, dressings or toppings. Tzatziki is one of my favorite sauces. All you need is yogurt, cucumber, garlic, lemon, parsley and mint.

Brands I like

Unsweetened

Chobani 0% Nonfat Plain
Dannon Oikos Fat Free
Fage Total 0% Plain
Stonyfield 0% Organic Plain
Yoplait Greek Plain
365 Nonfat Plain

Sweetened

Fage Total 0% Strawberry Goji, Raspberry or Strawberry
Stonyfield Oikos Organic with Superfruits or Vanilla
Trader Joe’s Greek Style Nonfat Pomegranate
Wallaby Organic Lowfat with cherries
Wallaby Organic Nonfat with Mixed Berries

Written by Alanna Cabrero, MS, RD. Originally posted on NYHRC Tumblr

Edited and photographed by TCabrarr

References:

Here’s the Scoop on Greek Yogurt. Environmental Nutrition. June 2013.

Not All Yogurts Are Created Equal. Environmental Nutrition. June 2011.

Whey-ing Greek yogurts environmental impact. Eatocracy. June 2013.

Giles-Smith, K. Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian.

Greek Yogurt vs. Regular Yogurt. US News. September 2011.

Pregnancy and Me & Baby Makes Three

My Big Thin Greek Yogurt