Tips for Choosing Fresh Fruits and Vegetables

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When you buy produce, you want the most for your money. But fruits and vegetables don’t come with an expiration date. I’ve collected these tips for helping you choose the freshest fruits and vegetables. Please share your tips in the comments.

Fruits and vegetables have seasons and you can’t always find the quality you want. Be flexible.

Always examine fruits and vegetables for blemishes, especially holes where insects may have entered. Many surface blemishes don’t affect the produce. But a soft spot will spread quickly to the rest of the fruit.

Produce, unless it is not ripe yet, should give off a fresh smell.

I’ve divided the produce into two categories:  1) Produce that starts going downhill from the moment it’s picked and 2) Fruits (mainly) and vegetables that can ripen or improve after you buy them.

The following items won’t improve with age, so use them as soon as you can. But if stored properly, root vegetables, garlic, citrus fruits and apples keep for weeks or even longer.

• Greens: Celery, parsley, dill, kale, leafy lettuce, broccoli, etc. should always be green and crisp looking. If it’s starting to look wilted, pale, or brown, it’s past its prime. Only buy it if it’s a bargain and you can use it right away. Sometimes the outside of a head of lettuce is wilted but the inside is still okay.
• Cabbage: Choose a crisp and heavy head.
• Root vegetables including turnips, carrots, beets, sweet potatoes, etc: Root vegetables should feel heavy. The skin should be smooth, not wrinkled. They should smell fresh and have an attractive color. Smaller ones are usually tastier.
• Potatoes: The skin should be unwrinkled. Green skin is a sign of poisonous solanine. Cutting off the green won’t remove all of the solanine. Dirt on potatoes can be a sign of freshness, because they are usually washed before storage. The eyes of old potatoes start to sprout.
• Onions: Should be heavy and hard, with dark skins and no sprouting.
• Garlic: Old garlic will also start to sprout.
• Grapes: Lift up the package and look from underneath. As grapes ripen, they fall off the bunch so a lot of loose grapes means they are very ripe.
• Strawberries: Firm and without too strong a smell. Always sort strawberries as soon as you get home.
• Citrus fruits like lemons, oranges, grapefruits,tangerines: Fresh smell and no soft spots. Brown surface scratches don’t affect the fruit. Green spots is also usually fine.
• Apples: Firm, smooth skin with no blemishes.
• Cucumbers, zucchini, eggplants, and peppers: Heavy, unwrinkled, dark (although some varieties of zucchini are pale).
• Mushrooms: White, if that is their original color. Smooth with no blemishes. Check the ends of the stems should also be white.  I fished this one out of the refrigerator to show you. It’s a few days old: Note the brown cut edge at the stem, the way the peel is separating from the stem, and the brown spots on the white flesh.

Items below can be bought before ripening and left on the counter until ripe. Choose according to your needs and the date of your next shopping trip. Once ripe, transfer to the refrigerator.

• Melons: Press the top of the melon, where the stem was/is. If it’s soft, it’s ripe. Ripe melon also gives off a sweet smell. The stronger the smell, the riper the melon.
• Watermelons: Tap it. If you hear a hollow sound, it’s ripe. Also, lift it up and look underneath: the peel there should be yellow or ripe. 
• Tomatoes: The redder the tomato, the riper it is. Refrigeration as it affects the flavor, so use tomatoes as soon as they are ripe.
• Avocados: Choose them hard, or, if you can use them right away, soft with few blemishes.  Here are some photos, showing what they look like when they are ready to eat.
• Pitted fruits like peaches, apricots, plums, cherries and nectarines: Ripe ones are softer and more colorful. An imperfection or two usually means that they are just past their prime–buy only if you can use that day but they will be delicious. Strong-smelling fruit is very ripe. Avoid green peaches, as they don’t always ripen.
• Pears: Same as pitted fruits.
• Bananas: Green, hard bananas keep for a while so considering buying some yellow ones to eat right away. Bananas are best when the peel is tan with spots.

Drugstore.com coupon code: Choosing Fresh Fruits and Vegetables

Shopping for produce can be confusing. You sniff, poke and shake, yet you can still end up with less-than-tasty fruits, limp greens and bland vegetables. Here are some tips on choosing the freshest produce at the market, getting the most for your money and making the best of fruits and vegetables that are past their prime.

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The Fruit Files

• Apples The color of apples can range from yellow to green to red. When shopping for them, look for firm fruit that has a rich color. Apples will keep in the refrigerator crisper for up to a month.
• Bananas The best bananas have a solid yellow color speckled with brown. Greenish bananas ripen well at home, so they're worth buying if you plan on eating them later. Store bananas at room temperature—not in the fridge—since they age more quickly when cold. Mash overripe bananas to use in cookies and pancakes.
• Blueberries Look for firm, brightly colored blueberries. Skip those that look mushy and always examine the container. If it's stained or leaking, chances are the berries are beginning to spoil. Blueberries freeze very well, but don't wash them beforehand. Spread them on a cookie sheet, place in the freezer until solid and then transfer to a freezer-safe container.
• Cantaloupes These melons should have a sweet smell; to the touch, the end should have a little bit of give. Store ripe, whole cantaloupes in the fridge, where they'll last for a week. Cut melons will keep for a few days. Overripe cantaloupes make a fine soup.
• Cherries Buy cherries when you have time to choose them one by one, not by the handful. The best are plump and dark red, with fresh stems. Cherries should be refrigerated and eaten within a few days of purchase.
• Grapefruit Heavy, firm grapefruit are the super juicy ones. Grapefruit can keep in the fridge for two weeks. Tired of eating them raw? Put brown sugar on a grapefruit half and broil it. Or cut fresh fruit into chunks and use to top a chicken dish.
• Oranges The heavier the fruit for its size, the juicier it's likely to be. Avoid oranges with thick, coarse or spongy skin. Oranges will keep in the fridge for a few weeks. Squeeze the juice from leftover oranges and use to flavor sauces and salad dressings.
• Peaches Tree ripened peaches taste best of all. Fresh peaches have a short season and are fairly perishable, so don't buy more than you plan to use in a couple of days. Use slightly overripe peaches in sauces.
• Pears There are several varieties of pears. Anjous (oval with white flesh and green skin) are delicious to eat out of hand and to use in cooking. Bartletts (golden and bell shaped) are good raw or cooked. Aromatic Boscs (tapered and russeted) are delicious raw. Comice (round and sweet) is the best dessert pear. Not as sturdy as apples, pears should be used within a week after ripening. Prepare them simply by coring, adding a little sugar and cinnamon, then baking—in a pan with about a half inch of water and wine—until slightly soft. Or poach pears in a bit of red wine until they take on a beautiful red color.
• Pineapples Good ones have a fragrant aroma and should feel heavy for their size. The leaves should be green and crisp. Store underripe pineapples whole at room temperature, but away from sunlight. Keep whole ripe ones in the fridge in a perforated plastic bag for a few days.
• Strawberries Look for firm strawberries with the cap stem still attached. Avoid those with large, uncolored seedy areas. Never wash strawberries vigorously. Just rinse under running water before using. Overripe berries are great in smoothies. You can also freeze them (unwashed) to use later in muffin batter.
• Watermelons This fruit may or may not have seeds, and comes with flesh that runs from pink to orange to gold. Shop for a cut melon with rich-colored flesh, dark seeds and no white streaks. If you buy a whole melon, it should be symmetrical with a smooth surface, pale green color and well-rounded ends. Store ripe watermelon in the refrigerator, but be sure to remove it an hour or so before serving for the sweetest taste.

Vegetable Basics

• Asparagus Look for smooth, dark-green spears and closed, dense tips. Asparagus is perishable, so use within a day or two of purchase. Store in the fridge, with the cut ends of the spears submerged in a pitcher of water.
• Bell peppers Red peppers are riper, sweeter versions of the green, and both contain a number of disease-fighting chemicals. Look for smooth, heavy peppers, and don't be afraid to shake one. If you hear seeds rattling, the pepper is past its prime. Once cored and seeded, peppers can be stuffed and baked, roasted or pureed to use as a spread. Those past their prime can be diced, sautéed in oil and added to a casserole.
• Broccoli Look for bright, compact heads; avoid those that look bruised. The bud clusters should be dark green or green with a purplish cast. The buds should not be open, which is a sign of overmaturity. Microwaving broccoli retains more nutrients than boiling. Leftover broccoli is delicious in a salad topped with an Asian dressing of peanut oil, rice vinegar or fruit juice, and a dash of dark sesame oil.
• Cabbage Choose cabbage with a dense, heavy head and with red or green leaves. Cabbage will keep for a couple of weeks in the fridge. If you make coleslaw, vary the ingredients by tossing in some chopped almonds, diced apples, shredded carrots and pineapple chunks. Besides traditional slaw dressings, cabbage also pairs nicely with a blue cheese dressing.
• Carrots Look for firm carrots with a rich orange color; avoid those with soft or flabby roots. Store carrots in the veggie bin, where they'll last for a few weeks. Slightly limp carrots are fine for soup or stew.
• Cauliflower Look for compact curds and don't worry about green leafy bits throughout the bunch. Avoid heads that are discolored or blemished. If the cauliflower still has its green outside leaves, you can bet it's fresh. Store cauliflower in a perforated plastic bag in the refrigerator crisper, where it will last for up to a week. Puree leftover cauliflower and serve as you would mashed potatoes.
• Corn Look for corn with green, moist-looking husks; avoid brownish husks. When you peel back the husks, the kernels should be plump. If you apply slight pressure to a kernel with your fingernail, juice should squirt out; this is a sign of freshness. Corn on the cob should be used soon after buying. Leftovers can be stirred into casseroles and used in Southwestern-style dishes like quesadillas.
• Cucumbers Select hard cucumbers; avoid those that appear yellowish. Cucumber skin has a natural sheen to it. Cucumbers will last for a week in the fridge and are excellent cut into thin strips and tossed with rice vinegar, sugar and toasted sesame seeds.
• Mushrooms Before buying mushrooms, look at the underside to make sure the gills (the row of paper-thin tissue located under the caps) aren't open, a sign that the mushrooms are past their prime. Chose those whose gills are lighter in color. Remember, raw mushrooms don't freeze well, so cook them first.
• Potatoes Store potatoes in a cool, dry place. If you use a plastic bag, poke holes in it so air can circulate. Baking potatoes are good baked or mashed. Red-skinned potatoes make great hash browns. Use leftover mashed potatoes to make potato pancakes. Mix with an egg, milk and chopped garlic. Panfry in olive oil until golden-brown on both sides.
• Spinach Fresh spinach has healthy-looking, dark-green leaves; avoid those that are wilted and discolored. Get rid of sandy residue by soaking then gently rinsing in cold water. If you're making a salad, wash only the amount of spinach you plan to use. Spinach that has wilted in the veggie crisper is best served sautéed.

Drugstore.com coupon code: A Guide to Selecting the Best Produce: Vegetables

Like selecting the best fruit, being able to choose the freshest and tastiest vegetables is a combination of seasonal knowledge, asking farmers and shop owners for advice, and using your senses. This guide has the last part covered. Get ready to use your eyes, nose, and hands!

• Artichokes: Choose globes that have tight leaves and feel heavy for their size. The leaves should squeak when pressed against each other.

• Asparagus: Choose firm, smooth, and brightly-colored stalks with compact tips. Avoid limp stalks. Choose stalks of equal thickness to ensure even cooking times.

• Avocados: Choose avocados that feel slightly soft to the touch. Firmer avocados may be ripened at home, but avoid rock-hard ones. Also avoid avocados with cracks or dents.

• Beets: Choose firm beets with fresh stems and slender taproots. Avoid beets with wilted leaves, scaly tops, or large, hairy taproots as they may be older and more woody.

• Bok Choy: For mature bok choy, look for dark green leaves and bright white stalks. Baby bok choy should be light green in color.

• Broccoli: Choose broccoli with firm stalks, tight florets, and crisp green leaves. Avoid yellowed or flowering florets.

• Brussels Sprouts: Choose firm, compact, bright green heads. Avoid sprouts with wilted or loose outer leaves.

• Cabbages: Choose firm, compact heads that feel heavy for their size. Check that the stems are also fresh and compact.

• Carrots: Choose firm, smooth carrots without rootlets.

• Cauliflower: Choose heads with tightly packed, creamy white florets. Avoid yellowed, spotted, or flowering florets.

• Celery: Choose firm, unblemished stalks. The stalks and leaves should be green, not yellow.

• Celery Root: Choose firm, hard roots that feel heavy for their size. Any attached leaves should be fresh and green.

• Corn: Choose corn with bright green husks and moist but not slimy silk. Peel back the husk to ensure the kernels are plump and not dry.

• Cucumbers: Choose cucumbers that are uniformly green (not yellow).

• Eggplants: Choose eggplants that have smooth, naturally shiny skin and feel heavy for their size. When gently pressed, flesh that gives slightly and then bounces back indicates ripeness. Unripe flesh will not give, while overripe flesh will remain indented. Also, smaller eggplants tend to have fewer seeds and be less bitter.

• Fennel: Choose fennel with white, firm, unblemished bulbs as well as firm stems and fresh leaves.

• Garlic: Choose firm, plump heads. Avoid heads with soft spots or green sprouts.

• Green Beans: Choose slender beans that snap rather than bend. Avoid bulging or dried pods.

• Jerusalem Artichokes: Choose smooth, firm tubers. Avoid those with green spots or sprouts.

• Kale: Choose crisp, deeply-colored leaves. Avoid yellowed leaves. Smaller leaves tend to be more tender.

• Leeks: Choose firm leeks with tightly-rolled tops. Slender leeks tend to be younger and more tender, while larger ones with rounded bulbs tend to be older and more woody.

• Lettuce, Spinach, and Other Leafy Greens: Choose greens with fresh, crisp leaves. Avoid any that are wilted or slimy.

• Onions and Shallots: Choose dry, firm bulbs that feel heavy for their size. Avoid any with soft spots or green sprouts.

• Parsnips: Choose firm, ivory-colored roots. Large roots may be fibrous, so choose small and medium ones for better texture and flavor.

• Peas: Choose crisp, green pods. Avoid bulging, dried, yellow, or white pods.

• Peppers: Choose firm, naturally shiny peppers that feel heavy for their size.

• Potatoes: Choose firm, smooth potatoes. Avoid those with bruises, green spots, or sprouts.

• Radishes: Choose radishes with fresh, green tops and firm, unblemished roots.

• Rhubarb: Choose firm pink or red stalks. Green stalks tend to be stringy and sour.

• Rutabagas: Choose rutabagas that feel firm and heavy for their size. Avoid any with holes or bruises.

• Scallions: Choose scallions with crisp, green tops and firm, white bulbs. Avoid wilted or browned scallions.

• Summer Squash: Choose squash with naturally shiny, taught, unblemished skin. Avoid squash that appear dull or have soft spots.

• Sweet Potatoes and Yams: Choose potatoes with firm, unwrinkled skins and no bruises or cuts, as they are highly perishable.

• Swiss Chard: Choose chard with crisp stalks and shiny, bright, unwilted leaves.

• Tomatillos: Choose green tomatillos with green husks. Avoid yellow fruits with brown husks.

• Tomatoes: Choose tomatoes that are fragrant, smell earthy at the stem end, and feel heavy for their size. Avoid tomatoes with wrinkled skins.

• Turnips: Choose turnips that feel firm and heavy for their size. Smaller turnips tend to be sweeter and more tender than larger ones, which may be woody.

• Winter Squash: Choose squash that have stems intact and feel heavy for their size. Avoid squash with cuts or soft spots.

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How To Choose The Best Medicine For Growing Taller

If you’ve ever felt insecure about being shorter than the rest of the people around you, you probably already looked into the many ways you can improve your height. There are a lot of people who will suggest that you try exercises,stretching practices, diet changes, sleep adjustments, and a whole plethora of different solutions that barely have the scientific evidence to prove their effectiveness.

Instead of wasting your time on false answers that might not even give you the results you want, why not focus on real solutions that bring about real results? We’re talking about supplements.

With the desire to grow tall becoming stronger in the population today, thousands of manufacturers have made it their goal to develop the best medicine for growing taller. But with so many options available for purchase, how can you be sure that the supplements you have are the right one for you? Find out how you can determine the best medicine for growing taller for your specific needs by reading through the pointers below.

Read about Ingredients

Contrary to popular belief, the formulation for grow taller pills isn’t the same as the blend you’ll find in other supplements or medicines. This is because there are only a certain number of ingredients that target growth, and so it’s important to make sure that these components are present in your medicine for growing taller to ensure that what you have is truly an effective product. There are numerous different ingredients you should look for in your grow taller tablets and some of these include L-Arginine, Zinc, L-Ornithine, Calcium,Vitamins D3 and B12, Pyridoxine, and DI-alpha Tocopheryl Acetate to name a few.

Find Out More about the Manufacturer

All too often, you will stumble upon medicine to grow taller that comes from a shady or low-end manufacturer. Usually, the products these developers release are not effective and do nothing to benefit the user. When buying height growth supplements, see to it that you choose a brand that has a well-established name in the market. This will save you from spending your money on a cheap alternative that won’t bring about real results. What’s more, medicine that comes from lesser known manufacturers aren’t always safe,causing bad side effects with use. Keep yourself safe from these products by buying only from trusted brands. To be on the safe side, make sure you check your products on http://coupon4share.com/store/drugstore.com

Ask Your Doctor

Every body is different, that means your body might respond better to certain kinds of height growth supplements. Before you buy your medicine to grow taller, ask your physician about what he or she thinks would be best for your body. You can also ask them about the dosage you should take and how often you should drink your supplements. This will help you make the right choice at the pharmacy and will ensure that you make the most of your medicine to grow taller.

Drugstore.com coupon code: Online Shopping Tricks to Save You Money

Shopping online can be quick and convenient, but it can also be pricey. Luckily, there are various tricks to help you cut costs. Take it from me—someone who’s on a first-name basis with the UPS man, but rarely pays full price or shipping costs when I purchase an item on the Internet. Here are 10 tips for getting the best deals when shopping online:

1. Hunt for coupons: Always search for coupons before making a purchase. Sites like Coupon4share.com and Couponfantasy.com have tons of coupon codes for all types of retailers, from small online merchants to large chain stores.

My favorite coupon site is PromoCode4share, which posts codes for more than 65,000 online merchants. Recent codes included 20 percent off  at Coupon4share, $10 off a $70 order at sears.com, and 30 percent off a purchase plus free shipping at landsend.com. 

2. Use social networking: “Like” your favorite retailers on Facebook. Many merchants, including the Gap and Banana Republic, post special coupons or announce sales first on their Facebook pages.

3. Sign up for emails: Join the email lists of your favorite retailers so you can get coupons and other special offers delivered straight to your inbox. Drugstore.com and kohls.com, for example, will email you a coupon for 10 percent off your purchase just for signing up.

4. Weigh online vs. in-store prices: If possible, compare a retailer’s online price to its in-store price for an item—they’re not always the same and sometimes the online price isn’t the best deal. I recently found a Lamaze toy at a brick and mortar Babies “R” Us with a $14.99 price tag; the same toy was $19.99 at babiesrus.com.

5. Stack smart: Some retailers, such as shoe merchant dsw.com, allow you to “stack” coupon codes, or use more than one. The key is to enter the codes in the proper order to maximize savings. So if you have two coupon codes—one for $10 off your purchase and another for 15 percent off— enter the 15 percent code first, then the $10 code. That way, you’ll get 15 percent off the full price of the item, before the $10 discount.

6. Comparison shop: Use price-comparison and product-search sites like bizrate.com,mysimon.com, and froogle.com to compare the prices of items at various online and local merchants.

7. Avoid shipping fees: Many stores offer free shipping if you spend a certain amount. If you’re falling short of that minimum, think about other items you may need that you can purchase ahead of time. I recently bought a pair of favorite socks at macys.com because I was a few dollars short of the $99 minimum required for free shipping. I thus saved myself the $8 flat shipping fee and had new socks.

8. Check the return policy: Some retailers, such as shoe merchants zappos.com and piperlime.com, offer free return shipping. Many others allow you to return items in-store for free. Knowing a retailer’s return policy can help you save money if you’re not completely satisfied with an item.

9. Get rewarded: Join your favorite retailers’ loyalty programs, and don’t forget to enter your loyalty number each time you shop. You can earn money back on your purchases, plus other great deals.

10. Be patient: If you don’t need an item right away, it pays to check back daily over a two-week period to see if a new coupon pops up or if an item goes on sale. And when you do see a good deal, jump on it—it often won’t last long!

Drugstore.com coupon code: Tips for Choosing the Right Infant Formula

Even though the American Academy of Pediatrics recommends breastfeeding infants exclusively for the first six months, not every mother can — or wants to — nurse. The decision whether to breast or bottle feed is highly personal. If you choose to bottle feed, or to switch from the breast to the bottle at some point during the first year, picking the right infant formula that meets your baby's nutritional needs and doesn't irritate her delicate system is essential.

From the Cow

Roughly 80 percent of infant formulas available in the United States are based on cow milk, HealthyChildren.org notes. Just because these formulas are made from cow's milk doesn't mean that they're they same as what you drink from the gallon jug. Manufacturers treat the milk first, making the protein more digestible for infants. The formula also includes added milk sugar to make the lactose content on par with that of breast milk.

Soy Options

If your baby doesn't tolerate formulas based on cow's milk, your pediatrician may suggest switching him to a soy version. Soy formulas have a protein source that is made from soybean solids. A soy formula is a healthy alternative for babies who have a lactose intolerance, colic, allergies to cow's milk or another medical condition that prohibits them from drinking real milk. The AAP notes that up to half of all babies with dairy allergies also can't tolerate soy.

Allergy Options

If your baby has a dairy allergy or intolerance, you have other options aside from soy. Milk that doesn't come from a human may cause a baby to develop antibodies and result in an allergic reaction, notes pediatrician Alan Greene on his website DrGreene.com. A hypoallergenic formula has an extensively hydrolyzed — or broken down — milk protein. You can expect to pay more for a hypoallergenic formula in comparison to a cow's milk-based or soy type. Lactose-free formulas can help infants who don’t tolerate dairy well.

Mix It Up

While choosing which type of formula your baby needs in terms of the ingredients is an important part of meeting her health and nutrition needs, you also need to decide what form you want to use. The three primary forms that infant formula comes in include powders that you mix with water, concentrates to dilute with water and ready-to-use liquids. Ready-to-use formulas are the easiest to prepare but the most expensive. Whether you select a cow's milk, soy or hypoallergenic formula, you can buy any type in a powder, concentrate or ready-to-use variety.

Which Type Of Milk Should You Consume During Pregnancy?

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Pregnancy is the time when you are loaded with changing emotions and tons of questions. From the growth of your fetus to exercising to what diet to follow, almost everything is a question mark while you are expecting.

Milk is a vital source of dietary calcium while you are pregnant. Having adequate quantities of milk will help you to meet your baby’s need for the mineral. Studies conclude that a pregnant woman requires 1,000 to 1300 mg of calcium per day.

While drinking milk during pregnancy is surely good for health, make sure you consult your doctor before making any dietary changes. Is milk good during pregnancy? Read here to know more about types of milk and what milk to drink during pregnancy.

Advantages Of Drinking Milk During Pregnancy:

Consuming milk during pregnancy is known to benefit newborns in the early stages of life. The USDA recommends pregnant women three cups of milk or other dairy products every day.

Did you know that women are more likely to have taller children if they drink at least 150ml of milk a day while they are expecting? Such children may weigh more and grow more quickly than those born to non-milk drinkers.

Studies also suggest that drinking milk during the gestational period can have benefits in adulthood.These children also seem to have higher levels of insulin in their bloodstream by late teens, thereby reducing the risk of type 2 diabetes.

Milk if consumed during pregnancy also reduces the risk of children suffering from osteoporosis in future. It also reduces the risk of neonatal rickets as milk is rich in Vitamin D. And what’s more, if you wanted children with high IQ, then the iodine content in milk will enhance the fetal brain development.

It’s not just these. Milk is a great antacid. Since heartburns and other gastric problems are common during pregnancy, drinking milk helps alleviate these symptoms. Also milk helps in staying hydrated and makes up for the fluid loss during this time.

Drinking milk during pregnancy has also been associated with lowering the risk of multiple sclerosis as an adult.

Types Of Milk – Which Milk Is Good For Pregnant women:

These days, with markets being stocked up with varieties of milk, you may find it difficult to understand which type of milk is suitable for you and your baby. If you have been worried about this, here is a low down on the types of milk that are available. Have a look and choose the one that suits you best.

1. Skimmed Cow’s Milk:

If you don’t want to put on unwanted calories during your pregnancy, then skimmed milk is a good choice.

• The cow’s milk goes through a process where the saturated fat content is removed to make it light.

• This process also reduces the fat-soluble vitamins like A, D, E and C which are highly needed during pregnancy.

• One cup of low-fat milk provides 305 mg of calcium.

• One cup of skimmed milk contains 83 calories.

• Drinking 2-3 cups each day can help you meet most of your daily calcium needs during pregnancy.

2. Whole/ Full Cream Milk:

Full cream milk has almost 3.5 percent more fat content.

• Unless you are overweight during pregnancy and are looking not to gain weight, having full cream milk during pregnancy may not be the right option, given its fatty nature.

• It contains around 5 grams of saturated fat for one cup serving. This is 20% of one’s daily limit.

• It also contains 149 calories per cup.

3. Pasteurized Cow’s Milk:

Whether you choose skimmed or full cream milk, it’s important that it is pasteurized.

• Pasteurization slows the growth of bacteria by heating the milk to a certain temperature and then cooling it.

• Drinking raw milk can be dangerous during pregnancy.

• It contains bacteria that can cause serious infections in you and the growing fetus as well.

• The Center of Disease Control and Prevention (CDC), recommends that all pregnant women should avoid foods made out of unpasteurized milk.

4. Raw Milk:

Drinking unpasteurized or raw milk or consuming anything prepared from raw milk is not safe during pregnancy. In pasteurization process, microbes that contribute to several diseases are generally destroyed when heated on high temperature. Consumption of raw milk (which is not pasteurized and carries microbes) increases the risk of several diseases. Listeriosis is an infection caused by microbes. Relatively it is rare but according to estimation, in US yearly 1600 people get affected with this. Pregnant woman are more prone to it and this infection is deadly for babies. USDA, CDC and FDA recommend every pregnant woman not to eat foods prepared from unpasteurized milk.

Comparison of Different Kinds of Milk During Pregnancy:

1. Cow Milk:

The most common and demanded milk is cow’s milk. It is the most widely used milk and available as whole milk, fat-free milk, skimmed and flavored milk.

Nutritional Facts:

Cow’s milk is rick in amino acids that help build cells in maternal body and also that of the baby. Vitamin D present in cow’s milk is essential to ward off diabetes in mothers and also helps in the growth of unborn baby. Vitamin E serves as as an antioxidant and helps keep many diseases at bay. If you want strong bones for you and your baby, then you should rely on cow’s milk for its high Calcium content. A glass of cow’s milk is known to provide 285mg of calcium. Cow’s milk also contains Vitamin A which is good for vision and builds healthy tissues and a strong immune system.

2. Goat’s Milk:

You may not particularly enjoy the typical ‘goat’ taste, the explicit nutritioinal benefits of goat’s milk make it worth familiarizing yourself with the unusual flavor. Goat’ milk is available organic, UHT and fresh milk varieties.

Nutritional Facts:

When compared to cow’s milk, goat’s milk has higher protein content, smaller butterfat globules, and more vitamin B2. The dietary fats – MCTs in goat’s milk help in lowering cholesterol and speeding metabolism process. It aids in digestion. The high vitamin A content in goat’s milk is directly absorbed by the body. It also contains high levels of vitamin B2 that stimulates the production of antibodies and thereby maintains a healthy immune system. A glass of goat milk provides 283 mg calcium.

3. Soy Milk:

Soy milk is obtained by grinding water-soaked soybeans. Available as fat free, whole, flavored varieties, you will also find varieties enriched with fiber or calcium. Soy milk contains almost the same protein level as cow’s milk.

Nutritional Facts:

It is cholesterol free and supplies ample calcium to the developing baby and expecting mother. Monosaturated and polysaturated fat content helps in defending against cardiovascular diseases. Antioxidants present in soymilk helps in fighting against cancer. A glass of soy milk provides 300 mg of calcium.

4. Rice Milk:

It is prepared from ground rice and water. Rice milk is available in flavored, skim, protein or calcium enriched varieties. Diabetic patients must not prefer rice milk as it contains 4 times more carbohydrates as compared to cow’s milk.

Nutritional Facts:

Rice milk contains high levels of B vitamins. It has low fat content. Rice milk can also prove to be an omptimal calcium source as an enriched variety. Although low in protein, it contains more antioxidants, capable of busting disease in the form of selenium and manganese when compared to other milk choices. A glass of unfortified rice milk is known to provide 20 mg calcium.

5. Almond Milk:

Almond milk makes the best alternative especially for those who are intolerant to soy or gluten. Almond milk is prepared from grounded almonds and water.

Nutritional Facts:

It is free from saturated fat and cholesterol. It is rich in folic acid, fiber, protein, B vitamin, calcium, iron and vitamin E. Low in calories, almond milk also contains antioxidants that boosts the immune system. A glass of unfortified almond milk provides 7.5 mg calcium.

6. Oat Milk:

The high fiber content in oat milk prevents constipation during pregnancy. It controls food craving, monitors sugar levels in blood, and helps in transporting oxygen to cells.

Nutritional Facts:

It is rich in vitamins A and B and minerals like manganese, potassium, and phosphorous. It contains more amount of protein than almond or rice milk but it is less proteinous than cow’s milk. A glass or oat milk provides 120 mg calcium.

Tips and Precautions:

What To Eat Or Drink:

Dairy foods like yogurt can make a healthy afternoon snack. Drink milk in cereal bowl. At dinner, have a cup of skim milk. Including low fat cheese in salads might make a great choice.

What To Avoid:

Cheese like camembert and brie that are mould-ripened and blue-veined soft cheese like Roquefort should be avoided during pregnancy. Cheese obtained from unpasturised goat or sheep’s milk may contain listeria (bacteria). Avoid using unpasteurized milk during pregnancy as it can cause food poisoning.

How Much?

Consume 3 cups per day, regardless of what weight, height, or stage of pregnancy you are or levels of physical activities you have during the day.

No matter which type of milk you consume during pregnancy, it is essential to consume the right amount. So that you provide the essential nutrients to your body and to your growing baby.Stay healthy and drink healthy!