Good Lifestyle

By Dr. Jennifer Ashton, correspondent in chief of women's health for ABC News

This is an enigma that I ask my patients when we discuss perils and pleasures - eating to pregnancy. They think I'm about to deny me McDonald's, assuming that the fast food is out of bounds. On the contrary, I tell them: you can enjoy McDonalds, or the joints of Denny, or most fast food restaurants or sitting restaurants. I just want to make sure you are the one who decides what to buy out there, instead of food marketers who just want your money.

This story - an excerpt from my new bookEat this, not that! When you wait-Will help you do that.

Without book like mine, it is almost impossible to make the right choice every time. This is because people who sell food do not have the best interest of your baby in mind. Instead, their main interest is to sell you food - and a lot of that! But I encourage my patients to ask three simple questions before walking in any restaurant, or prepare any meal: "Where is my protein, where is my fiber, where is my healthy fat. 'And if you eat in a restaurant, I would add one more: "Do I need this ice cream? Like, do I really need this carbon? "

Here are six swaps - and how they can save you calories, sodium, fat and more. And for the complete guide of all popular restaurants - not to mention an Alley-Alsie Guide in the supermarket, featuring brands such as Bryers, Kellogg's and all biggies-click here to buyEat this, not that! When you wait.

Red mango

Sonata with red mango
(24 oz, 230 calories, 1 g of grease, 0 g saturated, 5 g of fiber, 28 g sugar, 3 g protein)
With nearly 100 calories fewer calories and more fibers than the "no that", this choice of fruit all fruit will give you a stream of constant energy and you will feel full until your next meal.

Energizer of red mango strawberries
(24 oz, 320 calories, 0.5 g of grease, 0 g saturated, 4 g of fiber, 65 g of sugar, 5 g protein)
This feeling "Energizer" is the sugar browsing your veins. Believe it or not, this super soft yogurt
Smoothie based on the menu "Balance balance" red mango. Just say no.

I JUMP

Simple Simple Simple and Fit Omelet With Pre-Cut Fruit Mix
(350 calories, 10 g of grease, 2 g saturated, 905 mg sodium, 7 g of fiber, 17 g sugar, 27 g of protein)
Simple is the key here. You will get iron, calcium, protein and other nutrients of pregnancy through the omelette and many fibers through the fruit. No muss, no noise, no bacon on the side.

Resistant Ihop Grain 'N White White Oeux Noge
(610 calories, 35 g of grease, 8 g saturated, 1,490 mg of sodium, 4 g of fiber, 13 g of sugar, 25 g of protein)
The only name, you would think that egg whites would be the star of this meal and a unhealthy bacon, but they are not! Instead, you get pancakes with fuels with a small part of egg whites.

Chipotle

Sweet Corn Tortilla Tacos with Chipotle with Steak, Cheese, Lettuce and Salsa of Fresh Tomatoes
(530 calories, 16 g of grease, 7 g saturated, 1,135 mg sodium, 8 g of fiber, 39 g protein)
As you will learn inEat this, not that! When you waitYour body uses iron to make extra blood for your small and steak provides more than 20% of the amount you need in a day. In addition, this protein and this combination of fiber will fill you without weighing with rice.

Burrito Chipotle with steak, black beans, white rice, cheese, sour cream and salsa chili-corn roasted
(1,195 calories, 39.5 g of grease, 15.5 g saturated, 2,165 mg of sodium, 19 g of fiber, 58.5 g of protein)
The calorie count skyrockets when you have two big starch items on your plate - in this case, a great tortilla of flour and a spoon of rice. Make your body and baby a favor and go for one or the other - not both!

Panera

Cranberry Cranberry Roasted Turkey Panera, Served Hot
(300 calories, 12 g of grease, 6 g saturated, 460 mg sodium, 3 g of fiber, 13 g protein)
Not only does the Schmear of cranberry sauce hit the profile of this sandwich, cranberries have also been known to help fight against stomach burns. And only 300 calories, you will always have room for dessert!

Panera Roasted Turkey, Apple and Cheddar Sandwich
730 calories, 32 g of grease, 12 g saturated, 1 260 mg of sodium, 5 g of fiber, 34 g of protein)
This choice has more than four times the amount of sodium as a great order of McDonald's fries. You do not feel blocked enough as it is?

Chick-a

Chicken Sandwich - Chicken Sandwich
(440 calories, 18 g of fat, 4 g saturated, 1,390 mg sodium)
The sodium level here is out of graphics - seeEat this, not that! When you wait For complete sodium guidelines, but if you really need this fried crunch, it's the way forward.

Chick-thread-a COBB salad with lime-ray vinaigrette lawyer
(500 calories, 27 g of grease, 7 g saturated grease, 1 360 mg of sodium)
Because there is more surface, there is more fat and fried bread covering the chicken. You would be better with the sandwich.

Ben & Jerry

Frozen yogurt with ben & jerry peanut butter
(1/2 cup, 210 calories, 8 g of grease, 3 g saturated, 23 g sugar, 5 g protein)
Greek Fro Yo-Newish to The Menu-offers the same creamy goodness of the regular ice cream, less most saturated fats.

Peanut Cup Ben & Jerry Ice Cream
(1/2 cup, 370 calories, 26 g of grease, 14 g saturated, 25 g sugar, 7 g protein)
Ben and / or Jerry managed to crimen more than half a day of saturated fat in this peanut butter chocolate bomb, making it the worst Scoop on the menu.