Pregnancy brings about significant changes in a woman's body, often accompanied by new and sometimes peculiar eating habits. Many women find themselves craving foods they previously disliked. Eating right during pregnancy is crucial for fetal development. Fortunately, there are ways to navigate the world of fast food while still making healthy choices for both mother and baby.
Understanding the Risks of Ultraprocessed Foods
Research indicates that frequent consumption of ultraprocessed foods during pregnancy can pose risks. A study published in the journal Environmental International revealed that phthalates, chemicals associated with plastics, can leach from food packaging and even plastic gloves worn by food handlers into the food. These chemicals, once consumed, can enter the bloodstream, cross the placenta, and reach the fetal bloodstream, potentially causing oxidative stress and inflammation in the fetus. Exposure to phthalates during pregnancy has been linked to an increased risk of low birth weight, preterm birth, and child mental health disorders like autism and ADHD.
Ultraprocessed foods are typically made from substances extracted from foods, such as oils, sugar, and starch, and are heavily processed with added chemicals and preservatives to enhance their appearance or shelf life. Examples include packaged cake mixes, french fries, hamburger buns, and soft drinks.
Making Informed Choices: A Guide to Healthier Fast Food Options
While fast food may not be the ideal dietary choice during pregnancy, it's often a convenient and sometimes inevitable option. The key is to make informed choices and opt for healthier alternatives whenever possible. Here's a breakdown of what to order and what to avoid at various fast-food chains:
Burger Joints
- Best Bets: If stopping at a McDonald's or Wendy's for breakfast, oatmeal with fruit is a good option. For lunch, a classic burger or a kids' meal can be satisfying in smaller portions. Add apple slices and iced tea to round out the meal.
- Cautions: Avoid anything labeled "double" and refrain from upsizing the fries. Chicken nuggets and strips are high in saturated fats. While a chicken sandwich may seem like a healthier choice, opt for grilled instead of fried chicken. Shakes are typically high in fat and sugar.
Taco Shops and "Fast" Mexican Food
- Best Bets: Look for nutrient-dense options like salads and burrito bowls. Choose a lettuce blend, grilled chicken, fajita veggies, tomatillo salsa, and guacamole. Add a small portion of black beans for extra fiber. If craving chips, request a small bag and order a small side of guacamole.
- Cautions: Be mindful of extras like sour cream and cheese, which can quickly add calories. A burrito with a flour tortilla, carnitas, white rice, sour cream, cheese, guacamole, and salsa can be very high in calories. Consider saving half for later or opting for a burrito bowl instead.
Pizza Parlors
- Best Bets: Choose thin crust (or cauliflower crust, if available) over regular or deep dish. Load up on vegetables like bell peppers, onions, spinach, mushrooms, olives, and tomatoes. Order a side salad with vinaigrette and add chickpeas for extra protein.
- Cautions: Deep dish pizza is high in calories and unhealthy fats. Limit meat toppings and avoid pizzas with every meat option. Skip Caesar salads and those with creamy dressings.
Fast Fried Chicken
- Best Bets: Look for menu items with grilled chicken. A salad with grilled chicken can provide a good balance of protein, carbohydrates, and fat. If craving a sandwich, opt for the grilled chicken sandwich. Corn on the cob is a good source of healthy carbs without added sodium.
- Cautions: Avoid waffle fries, fried chicken sandwiches, and nuggets, as they are high in unhealthy fat and sodium. Biscuits, cornbread, and macaroni and cheese add saturated fat without much nutritional benefit.
Sub Sandwiches
- Best Bets: Salads with rotisserie-style chicken offer a plant-focused meal with protein. Add extra vegetables like cucumbers, spinach, green peppers, olives, and red onion. If craving a sandwich, consider a small roasted chicken sandwich packed with veggies and oil and vinegar instead of creamy sauces. Ask for it heated or toasted.
- Cautions: Avoid subs with deli meat unless heated until steaming, as processed meats contain sodium nitrate. Skip tuna sandwiches because cold deli salads aren't safe during pregnancy.
Bakeries
- Best Bets: For breakfast, tea and a cup of oatmeal with berries and nuts is a filling and healthy option. A small decaf latte with a savory pastry is also acceptable. For lunch, a garden salad with chicken offers a balance of flavors and healthy fats. A soup and salad combo with a brothy soup and an apple on the side is another good choice.
- Cautions: Avoid treats like cupcakes, pastries, cookies, and scones, which are high in calories, carbohydrates, and sugar. Be wary of smoothies, as they can be high in carbohydrates and sugar as well.
Coffee Shops
- Best Bets: For breakfast, a hearty blueberry oatmeal bowl is a good way to start the morning. Consider pairing it with a hard-boiled egg from a protein box. Protein boxes can be a good pregnancy snack, featuring items like hardboiled eggs, cheddar cheese, honey peanut-butter spread, multigrain bread, apples, and grapes. Opt for decaf coffee or tea, or a less-caffeinated option like iced tea or a 12-ounce latte.
- Cautions: Most flavored and blended coffee drinks are loaded with calories and sugar. Make drinks healthier by sizing down, swapping milk for almond or coconut milk, dropping the whipped cream, and asking the barista to go easy on the syrup. Avoid bakery items, which are filled with added sugar and refined carbohydrates. Watch out for caffeine.
Top 10 Nutrient-Packed Foods for Pregnancy
While navigating fast food, it's also important to incorporate nutrient-rich foods into your diet. Here are ten foods that are particularly beneficial during pregnancy:
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- Oranges: Packed with vitamins A and C, oranges also aid in iron absorption, which is crucial for delivering oxygen to the growing baby. Carrots and sweet potatoes offer similar benefits.
- Eggs: A great source of Vitamin D and choline, which helps with brain development.
- Beans: Legumes and beans are lean proteins high in fiber, iron, folate, and calcium.
- Non-fat or low-fat Greek yogurt: High in calcium, vitamin D, and protein.
- Avocado: Rich in healthy fats, fiber, and potassium.
- Peanut Butter (or Almond Butter): Rich in B vitamins, which can reduce the risk of birth defects, aid in nervous system development, and assist with metabolizing carbohydrates.
- Spinach: Provides potassium, vitamin K, calcium, iron, and folate. Kale, Brussel sprouts, and broccoli offer similar benefits.
- Salmon: A fatty fish that supports healthy skin and tissue development, provides protein, vitamin D, and Omega 3 fatty acids for neural development.
- Brown Rice: A whole grain that provides energy, fiber, B vitamins, and magnesium. Other whole grains include farro, quinoa, and barley.
- Tofu: A lean protein that supports muscle health and contains calcium. Chicken, turkey, and seafood are other good sources of lean protein.
Minimizing Phthalate Exposure
To minimize exposure to phthalates, pregnant women should try to avoid ultraprocessed foods as much as possible and opt for fruits, vegetables, and lean meats. Reading labels and choosing foods with fewer and more recognizable ingredients is also recommended.
Additional Tips for Healthy Eating During Pregnancy
- Consult with a healthcare provider: If unsure about the best dietary choices during pregnancy or dealing with cravings or aversions, consult with a healthcare provider.
- Choose grilled over fried: Opt for grilled options over fried ones to reduce fat intake.
- Watch the sodium: Be mindful of the high sodium content in many fast food meals.
- Pick healthier sides: Choose healthier side options like salads or fruit instead of fries or other processed sides.
- Stick with water: Avoid sugary drinks, which can add hundreds of empty calories.
- Focus on nutrient-rich foods: Prioritize nutrient-rich foods to support the baby's development and the mother's well-being.
Resources for Nutritional Information
Utilize resources like MyPlate.gov to create individualized meal plans based on height, weight, and pregnancy status. Nutritionix offers full menus for major chains and fast food spots, enabling comparison of nutritional values.
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