Speaker 1: Who baby a baby? I need you, oh hell, I
Speaker 1: need you what to expect? As a production of I
Speaker 1: Heart Radio, I'm your host, Heidi Murkop and I'm a
Speaker 1: mom on a mission, a mission to help you know
Speaker 1: what to expect every step of the way. Maybe you're
Speaker 1: bracing for the bad news about your morning coffee now
Speaker 1: that you're pregnant, feeling blue because you've heard that blue
Speaker 1: cheese is all the menu, and your salad you prefer
Speaker 1: your cold cuts cold, and your salmon sashimi style, and
Speaker 1: your burger your way as in rare, maybe still moving
Speaker 1: instead of the pregnancy way gray and overcooked. But does
Speaker 1: eating for two really mean you'll have to think twice
Speaker 1: about all the foods and drinks you never gave a
Speaker 1: second thought too. With some exceptions, a few limitations, and
Speaker 1: a healthy side of caution, you might be surprised to
Speaker 1: discover that the business of baby making can actually mixed
Speaker 1: surprisingly well with the pleasures of eating. Hungry for the
Speaker 1: truth about what you can really eat today, I'm here
Speaker 1: to dish it out. So Emma's here today, And Emma,
Speaker 1: I would say, of all the pregnant women I've ever
Speaker 1: talked to, you probably had the easiest time with giving
Speaker 1: up things when you were pregnant, because okay, let's take
Speaker 1: an accounting here. You don't drink ever, black sheep of
Speaker 1: the family. You don't eat fish at all, cooked or raw,
Speaker 1: and you always order your meat well done. God forbid,
Speaker 1: I ever put a rare or even medium rare, even
Speaker 1: pink burger in front of you. Right, thanks, Mom. Now
Speaker 1: nobody's gonna want to party with me. Well, it's a
Speaker 1: different kind of party. Um, you guys, I'm still cool.
Speaker 1: I'm still cool. You are the life of the party.
Speaker 1: I don't need a drink to have a good time.
Speaker 1: I'm a good time anyway. I'll dance on the tables,
Speaker 1: Yes you will. So what were you There had to
Speaker 1: be something that you were bummed about giving up when
Speaker 1: you were pregnant. Okay, So with Lennox, definitely it was coffee.
Speaker 1: I missed my coffee. But with Sebastian, I wanted nothing
Speaker 1: to do with coffee, even like the smell of coffee
Speaker 1: made me sick. Common But yeah, the second I gave birth,
Speaker 1: I was like, give me that stop bucks. But with Letox,
Speaker 1: what was really helpful for me where those by those
Speaker 1: by juices, because they have a tiny bit of caffeine,
Speaker 1: because if I didn't have caffeine, I got that horrible
Speaker 1: no caffeine headache. For sure, it's probably the hardest thing
Speaker 1: to give up. But the good news is actually that
Speaker 1: you don't have to give it up. And I'm pretty
Speaker 1: sure I told you that when you were pregnant, you
Speaker 1: just have to instead of surrendering the Starbucks card, you
Speaker 1: just have to pull it out less often and be
Speaker 1: judicious in your orderings. So, for instance, two milligrams of
Speaker 1: caffeine per day is what's considered the safe limit. That's
Speaker 1: before you're expecting, during pregnancy, and even when you're breast heating.
Speaker 1: So what does two hundred milligrams buy You are not
Speaker 1: my trent to not a whole lot? What's the small
Speaker 1: sized hall bounces. Yeah, it's at all but you can
Speaker 1: get around that. But it's also the equivalent of two
Speaker 1: shots of espresso. So if you have a two shot Americano,
Speaker 1: that's fine, But if you want to add more shots,
Speaker 1: all you have to do is cut them half and
Speaker 1: half with decaf. And the other thing you can do,
Speaker 1: which I know you like to do, is to pour
Speaker 1: a lot of milk into your coffee. So yeah, twelve
Speaker 1: bounces is fine. And if you do have to wean
Speaker 1: yourself off a really big habit, do that gradually. That's
Speaker 1: why I actually recommend doing it before you become pregnant. Um.
Speaker 1: But there were other things, like when you went out
Speaker 1: for dinner the first time to a restaurant and you
Speaker 1: were pregnant, there had to be something that you looked
Speaker 1: at the menu and you're like, can I have that?
Speaker 1: Can I eat this? What about blue cheese? Right? Didn't
Speaker 1: you worry about that? Yeah? I love blue cheese. Um,
Speaker 1: that's a hard one to give up. And I brata
Speaker 1: to the soft. I love baratta and I remember um
Speaker 1: at the restaurant when I was when I was pregning
Speaker 1: with Seby, I wanted barata and I would ask the
Speaker 1: waiters is this pasteurized right right? And they would say yes,
Speaker 1: and I would say, okay, barata please. So definitely more
Speaker 1: about that later. Did you have any aversions? Well, Lennox,
Speaker 1: sour dough bread. The day I found out I was pregnant,
Speaker 1: I went to Um Cheesecake factory with my girlfriend and
Speaker 1: the smell and like the look of sour dough bread
Speaker 1: made me like disgusted. That's interesting with Lennox, I want
Speaker 1: it nothing to do with beef. With Sebastian, I wanted
Speaker 1: nothing to do with chicken. Uh, And I liked beef
Speaker 1: with Seby. But it's ironic because the one thing that
Speaker 1: Seby doesn't like is burgers is beef, so the letox
Speaker 1: doesn't like chicken. So I did create a lot of
Speaker 1: muffins when I was breaking with flegs. I ate like
Speaker 1: a I ate pack some muffins every single day. Those
Speaker 1: who love muffins love muffins with like with the dried fruit.
Speaker 1: Oh my gosh, she goes, They're so good, They're so
Speaker 1: They're like zen Bakery. They were the best thing that
Speaker 1: ever happened to me. I would eat them all day long.
Speaker 1: But I would add cottage cheese on the side, crocaine
Speaker 1: bit um more nutritionally valuable. Yes, good idea. You know
Speaker 1: it's funny because Mom's asked me all the time what
Speaker 1: they should eat when they were expecting, and of course
Speaker 1: I did write a book about it. But eating healthy
Speaker 1: during pregnancy, I think a lot of people don't realize
Speaker 1: is not different that different anyway from eating healthy at
Speaker 1: any other time in your life. So it's it's basically
Speaker 1: all the usual suspects, no surprises, lean protein, low fat, dairy,
Speaker 1: whole grains, healthy fats, fresh fruits and vegetables. And you
Speaker 1: know moms will say, okay, so witch fruits and vegetables
Speaker 1: should I eat? Just go for rainbow of colors, not
Speaker 1: fruit loops like those don't count. That rainbow doesn't count.
Speaker 1: But anything from purple sweet potatoes to blueberries, strawberries, watermelon, peaches, broccoli, melon,
Speaker 1: anything that has a deep color inside is extra nutritious. Okay.
Speaker 1: So let's take a quick break, and when week come back,
Speaker 1: I'm answering the biggest questions you have about what you
Speaker 1: can eat and drink when you're pregnant. Okay, mom, let's
Speaker 1: break down the biggest questions our listeners have about what
Speaker 1: they can really eat and drink while pregnant. First, I
Speaker 1: want to talk about booze. I hear doctors encourage women
Speaker 1: in Europe to have a glass of wine to relax
Speaker 1: while pregnant. What's dangerous and what's not? Okay, So don't
Speaker 1: shoot the messenger here. And I happened to be a
Speaker 1: messenger who enjoys delivering herself a glass of wine. But
Speaker 1: the message from a COG, and from the c d C,
Speaker 1: and from the Surgeon General, and from just about all
Speaker 1: medical experts in the US is no amount of alcohol
Speaker 1: is a safe amount of alcohol when you're pregnant, and
Speaker 1: you know, chances are that sipper two and I have
Speaker 1: to admit I did have plenty of SIPs before I
Speaker 1: found out I was pregnant with you comforting, but that
Speaker 1: would not be harmful to obey, especially when it's taken slowly,
Speaker 1: with you know, during the course of a leisurely meal,
Speaker 1: which is how they do it in Europe. I mean here,
Speaker 1: we just you know, gulp down some pretzels and then
Speaker 1: gulp down a glass of wine. But also because one
Speaker 1: mom sip is another mom's goldfish bowl, because if you've
Speaker 1: ever seen wine glasses in the US, they are super gigantic,
Speaker 1: And because those SIPs for some moms can be a
Speaker 1: slippery slope, you know, one sip leads to another sip.
Speaker 1: So because those definitions are really tough, and because some
Speaker 1: moms might be more vulnerable than other moms, and because
Speaker 1: some fetuses might be more vulnerable than other fetuses, it's
Speaker 1: really best to play it safe and take a pregnant pass.
Speaker 1: Because there's no known safe limit when it comes to alcohol. Okay,
Speaker 1: what about booze and few sauces and salad dressing like
Speaker 1: wine glazed salmon or whatever. Alcohol does cook off, just
Speaker 1: not as quickly as you might think, so it can
Speaker 1: take literally hours of cooking to get the job done
Speaker 1: and get all the alcohol to evaporate. The good news is,
Speaker 1: if you're not sipping like cups of sauce sauced up sauce,
Speaker 1: or guzzling that vodka sauce or that beer braise, and
Speaker 1: you're not drinking shots of white wine vinaigrette, you won't
Speaker 1: be ingesting enough to make a difference and to hurt
Speaker 1: your baby. You know, you would want to stay away
Speaker 1: from anything that's been sitting in alcohol, like you know,
Speaker 1: those brandy cherries. But otherwise you're good. Okay, So what
Speaker 1: about caesar salad and the other dressings that are made
Speaker 1: with eggs. So here's the bad news. Eggs that aren't
Speaker 1: cooked well, like the raw eggs in a traditional caesar
Speaker 1: salad dressing or in homemade mayo, they might be contaminated
Speaker 1: with salmonilla and that can make a pregnant woman super sick.
Speaker 1: Here's the good news. Though most commercially prepared Caesar dressing
Speaker 1: and other mayo based dressings are made with pasteurized eggs,
Speaker 1: which are safe to eat even when they're not cooked.
Speaker 1: Shelf stable dressing those are the ones you pull it
Speaker 1: off the shelf. There are always a safe bet, even
Speaker 1: if it's a seizer dressing, even if it contains eggs.
Speaker 1: Most refrigerated ones that you find in the produced apartment
Speaker 1: are probably also pasteurized. But just in case, you know,
Speaker 1: read the label and you know if you're in a restaurant,
Speaker 1: some use pasteurized eggs and their Caesar dressing, others do not,
Speaker 1: So one in doubt, check with the chef, and if
Speaker 1: you can't get a really straight answer up for the vinaigrette.
Speaker 1: And now here's a cheat that you can try at
Speaker 1: home that I do all the time, which is, instead
Speaker 1: of the raw eggs and the oil in season dressing,
Speaker 1: I just substitute mayo commercially bought mayo, and that thickens
Speaker 1: it up without any of the risks. And if you
Speaker 1: add a lot of harm in anchovies, you'll never know
Speaker 1: the difference. What about eating poached eggs, So it's best
Speaker 1: to take a rain check on running eggs when you're
Speaker 1: pregnant again. Pasteurized eggs are safe even if they're running um.
Speaker 1: You also want to pause on raw egg based desserts
Speaker 1: like moose that's raw eggs whipped up unless you're positive
Speaker 1: that all the eggs in your basket are pasteurized. What's
Speaker 1: the cold, hard truth about cold cuts? I remember crying
Speaker 1: calling you from Sea World when I was pregnant with Lennox.
Speaker 1: I was like, oh, they have is cold cuts. I know.
Speaker 1: I cannot tell you how many moms have told me
Speaker 1: that they suddenly crave subway sandwiches as soon as they
Speaker 1: become pregnant. And that's a really cruel irony. There are
Speaker 1: many cruel ironies and pregnancy, but that's among them. Since
Speaker 1: cold cold cuts can be contaminated with a bacteria that
Speaker 1: can cause listeriosis, and that's a rare infection. It's a
Speaker 1: food born infection. It's rare, but it's way way more
Speaker 1: common in pregnant women, and it can cause serious harm
Speaker 1: to a developing baby. So any ready to eat me
Speaker 1: smoked turkey, salami, deli, roast beef, bologny hot dogs can
Speaker 1: be contaminated with lissyria. The same for cold smoked salmon.
Speaker 1: Now happy news is that cooking destroys the bacteria. But
Speaker 1: that means heating the cold cuts until they're steaming hot. Yum.
Speaker 1: Not I'm not pregnant and I'm gonna puke. But if
Speaker 1: you crave a Deli sandwich, all you have to do
Speaker 1: is make sure that they use fresh roasted turkey. Or
Speaker 1: you can always order a panini because that keeps the
Speaker 1: meat through. That sounds good, although I would love a
Speaker 1: subway sandwich right now, like an Italian. That sounds really good. Okay,
Speaker 1: do we have to say sinara to sushi? Or can
Speaker 1: we eat fish while pregnant? Well, you know, you can
Speaker 1: belly up to the sushi bar, but only if you're
Speaker 1: ordering up cooked fish and seafood. Or you can also
Speaker 1: have veggie rolls. That's because raw or rare fish, even
Speaker 1: that poque that delica just poquet, or this is a
Speaker 1: VH that's been pickling in lime juice or doused liberally
Speaker 1: with hot sauce, or that seared salmon or that fish
Speaker 1: tartar can make you sick. And pregnant women are more
Speaker 1: susceptible to getting sick and getting seriously sick from food
Speaker 1: poisoning and possibly even hospitalized, and that's something you definitely
Speaker 1: definitely want to avoid. This is really important point. It's
Speaker 1: not the raw fish that harms the baby directly. I
Speaker 1: think a lot of moms assume that it causes birth
Speaker 1: effects or something to eat raw fish, but that's not true.
Speaker 1: It can harm you and indirectly be harmful for the
Speaker 1: baby because you're sick. Fish and seafood are a good
Speaker 1: source of lean protein and omega three, so it is
Speaker 1: smart to go fish. Just stay away from high mercury
Speaker 1: fish like swordfish, fresh big eyed tuna, steaks, shark. And
Speaker 1: that goes for whether it's cooked or it's uncooked off
Speaker 1: the table. What about me eat? Do I really have
Speaker 1: to eat it well done? Even like a good hearty
Speaker 1: steak has to be well done. Yeah yeah, I mean
Speaker 1: gray may not make your day when it comes to
Speaker 1: hamburgers and steak, but not for mosmans. And sadly, rare
Speaker 1: or raw meet can contain bacteria that can also make
Speaker 1: you sick, and especially sick when you're pregnant. So I
Speaker 1: hate to say it, but make it medium to medium
Speaker 1: well well, even if it means asking the chef to
Speaker 1: butterfly that beautiful full light because you're pregnant, you can
Speaker 1: get away with it. I butterfly my steaks and I'm
Speaker 1: not pregnant, so if I can ask, pregnant women can
Speaker 1: do anything they want. What's the difference between hard and
Speaker 1: soft cheeses when you're pregnant. Well, actually, any cheese is
Speaker 1: a good cheese if it's a pasteurised cheese, which means
Speaker 1: any lurking bacteria, especially listeria, has been destroyed, and that
Speaker 1: makes the cheese safe to eat. So you might have
Speaker 1: heard that soft cheese is always risky and you've made
Speaker 1: it a habit to stay away for I'm all soft cheese,
Speaker 1: but not so if it's marked pasteurized, and a lot
Speaker 1: of cheese that's sold in the US and made in
Speaker 1: the US is pasteurized. Be a label reader. It's a
Speaker 1: good habit to be in any way, But avoid any
Speaker 1: cheese that says raw or if it's not marked pasteurized,
Speaker 1: especially if you're gonna eat that peto or that case.
Speaker 1: So now if you're not sure, either skip it or
Speaker 1: heat it before you eat it, and that means getting
Speaker 1: your bris extra bubbling and then you're good to go
Speaker 1: at it. Now, when it comes to hard cheese, like parmesan.
Speaker 1: It's probably still safe even if the cheese is not pasteurized.
Speaker 1: But when you can, what's the harm in choosing pasteurized? Right?
Speaker 1: What about blue cheese dressing, my favorite dressing. Tell me
Speaker 1: this is okay, okay, So most blue cheese is pasteurized
Speaker 1: in the US, which means you won't have to eat
Speaker 1: your blue cheese dressing piping hot as that sound. Just
Speaker 1: just make sure that you choose shelf stable blue cheese dressing,
Speaker 1: or make sure it's more pasteurized. Or you can make
Speaker 1: your own using pasteurized blue cheese and some butter milk
Speaker 1: and yummy um. But when endowed, like say you're in
Speaker 1: a restaurant, you can't be sure that the waiters actually
Speaker 1: being upfront with you. Then just opped out of the
Speaker 1: blue cheese. That's how the blue cheese crumbles. I feel
Speaker 1: like the keyword here is pasteurized, pasteurized, and that goes
Speaker 1: and actually that goes for juice to a lot of
Speaker 1: people don't realize when you go to a juice bar,
Speaker 1: not such a great idea or buying those raw juices
Speaker 1: that you can find, like say it, whole foods. All
Speaker 1: juice should also be pasteurized. So there are other foods
Speaker 1: that can be contaminated with bacteria, and that would be
Speaker 1: in case you're into it. Wheat grass and I'll falfa sprouts. Really,
Speaker 1: no sprouts for your little sprout. Finally, what I know
Speaker 1: a lot of moms stress about peanuts and honey, So
Speaker 1: what's the real deal. Actually, you can and should bring
Speaker 1: on the peanut for you little peanut. Pregnant moms used
Speaker 1: to be told to skip the skippy and to avoid
Speaker 1: allergies and their babies, and now the reverse has actually
Speaker 1: been shown, So moms who eat peanuts and nuts during
Speaker 1: pregnancy are in fact less likely to have a baby
Speaker 1: who ultimately develops a peanut allergy. So check with your
Speaker 1: doctor if you have food allergies, and of course, don't
Speaker 1: eat anything that you're allergic to, even if it's really
Speaker 1: good for your baby, because the last thing you're gonna
Speaker 1: want is an allergic reaction. As for honey, you may
Speaker 1: have also heard that babies should never have honey. Well,
Speaker 1: but that warning only holds true for babies who are
Speaker 1: already born, so not the ones that are safely ensconced
Speaker 1: in your uterus. So once the baby is born, no
Speaker 1: honey until their first birthday. Alright, guys, well, I hope
Speaker 1: you learned a lot today and I hope you had fun.
Speaker 1: And remember I'm still fun even if I don't drink. You, guys,
Speaker 1: I will still come to your party and dance on
Speaker 1: the table. And now you have that on the record. Yeah, okay,
Speaker 1: thanks guys. For more on everything you need to know
Speaker 1: about eating well when you're pregnant, My new book, Eating
Speaker 1: Well when You're Expecting is out now. Baby Love, my
Speaker 1: baby Love. I need you, Oh how I need you.
Speaker 1: Thanks for listening. Remember I'm always here for you. What
Speaker 1: to Expect is always here for you. We're all in
Speaker 1: this together. For more on what you heard on today's episode,
Speaker 1: visit what to Expect dot com slash podcast. You can
Speaker 1: also check out What to Expect when You're Expecting, What
Speaker 1: to Expect the First Year, and the What to Expect app.
Speaker 1: And we want to hear from you. Connect with us
Speaker 1: on our community message board or on our social media.
Speaker 1: You can find me at Heidi Murkoff and Emma at
Speaker 1: Emma Being wt E, and of course at it to Expect.
Speaker 1: Baby Love is performed by Riley Peter. What to Expect
Speaker 1: is a production of I Heart Radio. From more shows
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