8. Habit: Dredging chicken breasts in breadcrumbs
Upgrade: Use crushed whole-grain cereal or oatmeal
Traditional breadcrumbs can contain extra sodium and fat. For a healthier spin, used crushed whole-grain cereal flakes. They have the same crunch, but fortified versions contain important prenatal vitamins, such as folate, iron and calcium. You can also use crushed cereal or rolled oats in place of breadcrumbs in meatloaf, meatballs and casseroles.
9. Habit: Serving crostini as an appetizer
Upgrade: Have asparagus wrapped in turkey bacon
Entertaining guests? Trade in those crostini for asparagus, and you’ll do them—and your baby—a favor. “Asparagus is high in folate,” says Richter. “And a low-sodium turkey bacon delivers protein.”
10. Habit: Whipping up a smoothie with milk
Upgrade: Use kefir
Kefir, a fermented dairy drink with a pleasantly tangy flavor, is like a cross between yogurt and milk. “Add it to your smoothie instead of plain milk for a boost of good-for-you probiotics,” says Johnson. According to a study published in the journal Epidemiology, moms who took a probiotic supplement during pregnancy were less likely to have children with eczema than those who didn’t. Plus, kefir’s creaminess and protein punch will make your smoothie extra-filling.
Read more: Quick and healthy smoothie recipes