Pregnancy Cooking & Nutrition For Dummies PDF

Pregnancy Cooking & Nutrition FOR DUMmIES ‰ by Tara Gidus, MS, RD Pregnancy Cooking & Nutrition For Dummies® Published by John Wiley & Sons, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2012 by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permit- ted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748- 6008, or online at http://www.wiley.com/go/permissions. 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SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSI- CIAN BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM. For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport. Wiley also publishes its books in a variety of electronic formats and by print-on-demand. Some content that appears in standard print versions of this book may not be available in other formats. For more informa- tion about Wiley products, visit us at www.wiley.com. Library of Congress Control Number: 2011938579 ISBN 978-1-118-08360-4 (pbk); ISBN 978-1-118-17039-7 (ebk); ISBN 978-1-118-17040-3 (ebk); ISBN 978-1-118-17041-0 (ebk) Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 About the Author Tara Gidus is a registered dietitian (RD) and recognized expert in nutrition and health promotion. She appears biweekly as the “Diet Diva” on the national morning television show The Daily Buzz. Tara is also the Healthy Eating Expert and blogger on www.health line.com and the nutrition advisor for American Baby magazine. Along with being an expert in pregnancy nutrition, Tara special- izes in performance nutrition for athletes and busy professionals, teaching them how to eat right to excel in their careers. She’s the team dietitian for the NBA’s Orlando Magic and a sports nutrition consultant to the athletes at the University of Central Florida. As a past spokesperson for the American Dietetic Association, Tara acts as a resource for the media. Her expert quotes appear frequently in various newspapers, websites, and magazines and on television and radio. Tara owns her own nutrition consulting business in which she’s a speaker, spokesperson, writer, and consultant. Tara earned a bachelor’s degree with a double major in dietet- ics and nutrition, fitness, and health and a master’s degree in health promotion from Purdue University. She’s a Board Certified Specialist in Sports Dietetics (CSSD). Tara is wife to husband, Stephen, and mother to two boys, Basil and Levi. She loves to run, cook nutritious meals for her family, and eat her daily dose of chocolate. She lives in sunny Florida. Dedication This book is dedicated to every pregnant woman who strives to fill her body with nutritious food to provide the gift of good health to her child. Author’s Acknowledgments Writing this book has been an amazing experience, and I was helped and encouraged by a few folks in particular. Thanks to my agent, Margot Maley Hutchison, who came to me with this project and had faith in me from the beginning. Special thanks to my project editor, Jennifer Tebbe, who could not have been a better sounding board as she literally lived as my target audience as she edited the book while going through her first preg- nancy. And I couldn’t have done it all without the rest of the edit- ing team at John Wiley & Sons, Inc., especially acquisitions editor Michael Lewis, copy editor Amanda Langferman, recipe tester Emily Nolan, nutritional analyst Patty Santelli, and technical editor Elizabeth Ward, RD. I truly appreciate your thoughtful oversight and suggestions. I was lucky enough to have lots of help from other places, as well. Thanks to Kristina LaRue, RD, and Evie Lyras for the fun and laughs we had while developing recipes for this book. Stephanie Matos, you kept me stocked with good research along the way, and I appreciate it all! I’m blessed to have many friends, relatives, and colleagues who contributed their fabulous recipes, and I enjoyed tasting them as I wrote this book! I have been inspired by many amazing people in my career as a nutrition professional and would like to especially thank Cindy Heroux, RD, Heidi Hanna, PhD, Dawn Jackson Blatner, RD, Bonnie Taub-Dix, RD, Keri Gans, RD, Cynthia Sass, RD, Elisa Zied, RD, and Raquel Malo, RD, for your solicited (and sometimes unsolicited) advice and encouragement throughout the years. Finally, I would like to thank my family. Thank you Mom and Dad, Don and Jean Timpel, for the incredible support and love you showed me as I grew from a child to an adult. One of my greatest pleasures in life is seeing the joy your grandchildren bring to your lives. Christine “Chia” Kindell, you are the second mother to my children when I am not there, and I am incredibly grateful for the special care and love you give my boys on a daily basis. I would not be able to “do it all” without you! Of course, a book on pregnancy nutrition would not have been possible for me to write so thoroughly without having gone through the experience myself (twice!). I thank God every day for blessing me with my two beautiful boys, Basil and Levi. I couldn’t ask for a better partner and best friend in their wonderful father and my devoted and supportive husband, Stephen. I’m sorry that I missed out on so much fun on Saturdays while working on this book, and I’m ready now to get back to sharing those days with my three boys! Publisher’s Acknowledgments We’re proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Vertical Websites Composition Services Project Editor: Jennifer Tebbe Project Coordinator: Katie Crocker Senior Project Editor: Christina Guthrie Layout and Graphics: Carl Byers, Acquisitions Editor: Michael Lewis Samantha K. Cherolis, Corrie Socolovitch Copy Editor: Amanda M. Langferman Proofreaders: Lindsay Amones, Betty Kish Assistant Editor: David Lutton Indexer: Valerie Haynes Perry Editorial Program Coordinator: Joe Niesen Illustrators: Kathryn Born, Elizabeth Kurtzman Technical Editor: Elizabeth Ward, RD Recipe Tester: Emily Nolan Nutritional Analyst: Patty Santelli Editorial Manager: Christine Meloy Beck Editorial Assistant: Rachelle S. Amick Art Coordinator: Alicia B. South Cover Photos: © iStockphoto.com/Valua Vitaly Cartoons: Rich Tennant (www.the5thwave.com) Publishing and Editorial for Consumer Dummies Kathleen Nebenhaus, Vice President and Executive Publisher Kristin Ferguson-Wagstaffe, Product Development Director Ensley Eikenburg, Associate Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher Composition Services Debbie Stailey, Director of Composition Services Contents at a Glance Introduction................................................................. 1 Part I: In the Beginning: Growing a Baby Bump............. 7 Chapter 1: Eating Right for You and Your Baby............................................................. 9 Chapter 2: Expecting to Expect: Good Nutrition before Pregnancy........................... 17 Chapter 3: Nourishing Your Bump: Proper Nutrition while Pregnant....................... 29 Chapter 4: Knowing What to Avoid during Pregnancy................................................ 49 Chapter 5: Weighty Matters: Managing Pregnancy Pounds........................................ 63 Chapter 6: Overcoming Embarrassment: The Unpleasant Unmentionables of Pregnancy...................................................................................... 75 Part II: Eating Right for Pregnancy.............................. 91 Chapter 7: Completing the Puzzle: Discovering How to Eat while Pregnant................ 93 Chapter 8: Making Safe and Healthy Choices When Dining Out............................... 105 Chapter 9: This or That: Making Grocery Shopping Decisions................................. 117 Chapter 10: Presenting Baby-Bump-Friendly Kitchen Basics................................... 135 Chapter 11: Meal Planning with Your Growing Belly in Mind................................... 149 Part III: Cooking for Pregnancy................................. 157 Chapter 12: Rise and Shine: Breakfast and Smoothie Recipes.................................. 159 Chapter 13: Adding Fuel to Your Day: Snack, Appetizer, and Salad Recipes.......................................................................................................... 175 Chapter 14: The Land, Sea, and Air: Main Dish Recipes............................................ 201 Chapter 15: Plants, Please! Meatless Side and Main Dishes...................................... 227 Chapter 16: How Sweet It Is: Dessert Recipes............................................................. 253 Chapter 17: Cook It Fast: Speedy Recipes Ready in 10 Minutes or Less.................. 271 Part IV: What You May Not Be Thinking about but Should...................................................... 285 Chapter 18: Help Me, Doc! Situations That Require Medical Attention................... 287 Chapter 19: Mommy-and-Me Food Allergies............................................................... 297 Chapter 20: After the Arrival: Caring for You and Your Baby................................... 303 Chapter 21: Losing Those Lingering Pounds............................................................... 317 Part V: The Part of Tens............................................ 329 Chapter 22: More Than Ten Nourishing Foods for Your Whole Pregnancy........... 331 Chapter 23: Ten Tricks for Getting Back to Your Pre-Pregnancy Weight................ 337 Appendix: Metric Conversion Guide............................ 343 Index....................................................................... 347 Recipes at a Glance Breakfast Foods T Apricot Oatmeal Bake................................................................................................ 163 T Berries and Cream French Toast.............................................................................. 164 T Broccoli Hash-Brown Quiche.................................................................................... 171 T Chocolate Banana Blast Smoothie............................................................................ 173 T Cottage Cheese Pancakes.......................................................................................... 165 T Decaf Mocha Smoothie.............................................................................................. 274 T Greek Omelet............................................................................................................... 170 T Homemade Maple Berry Crunch Granola................................................................ 162 T Oh, Baby! Banana Chocolate Chip Muffins.............................................................. 161 T Pomegranate Power Smoothie.................................................................................. 174 Sausage Asparagus Frittata........................................................................................... 169 T Southwest Avocado Breakfast Burrito..................................................................... 167 T Spinach, Egg, and Cheese Sandwich........................................................................ 168 Appetizers and Snacks T Apple Cinnamon Trail Mix......................................................................................... 177 Asian-Style Chicken Wings............................................................................................. 187 Avocado Shrimp Martinis.............................................................................................. 183 Chicken Lettuce Wraps.................................................................................................. 189 T Crunchy Garbanzo Beans.......................................................................................... 179 T Dill and Chive Veggie Dip........................................................................................... 275 T Fig and Olive Bruschetta............................................................................................ 184 T Minty Watermelon Salsa............................................................................................ 181 T Quinoa Nut Mix........................................................................................................... 178 Sausage-Stuffed Baked Potato Skins............................................................................. 188 T Steamed Artichoke with Garlic-Herb Dipping Sauce.............................................. 185 T Sun-Dried Tomato and Ricotta Stuffed Mushrooms............................................... 186 T Truffle-Flavored Popcorn........................................................................................... 180 White Chicken and Pineapple Flatbread...................................................................... 190 Salads Asian Chicken Spinach Salad........................................................................................ 198 T Cranberry Gelatin Salad............................................................................................. 200 T Creamy Grape Salad................................................................................................... 199 T Deconstructed Greek Salad....................................................................................... 197 T Fresh Mozzarella, Tomato, and Pepper Salad......................................................... 195 T Fruity Poppy Seed Salad............................................................................................ 193 T Honey Orange Grapefruit Salad................................................................................ 276 Mixed Greens with Chicken, Cantaloupe, & Red Grapes Salad................................. 192 T Roasted Beet and Pistachio Salad............................................................................ 196 T Three-Bean Artichoke Salad...................................................................................... 277 T White Bean and Portobello Salad............................................................................. 194 Soups and Chilis T Black Bean Chili.......................................................................................................... 232 T Broccoli Cheese Soup................................................................................................ 230 T Souped-Up Split Pea Soup.......................................................................................... 231 T Tomato Bulgur Soup................................................................................................... 229 Beef Entrees Beef and Bean Quesadillas............................................................................................ 205 Beef Empanadas.............................................................................................................. 204 Cocoa-Rubbed Grilled Steaks........................................................................................ 209 Good to the Last Lick Casserole................................................................................... 203 Indian Lentil Slow Cooker Beef Stew............................................................................ 207 Italian Stuffed Steak Rolls.............................................................................................. 208 Nana’s Moussaka............................................................................................................ 206 Poultry and Pork Entrees Chicken Hummus Pita.................................................................................................... 278 Chicken Kabobs.............................................................................................................. 224 Crispy Lime Chicken Tenders....................................................................................... 223 Curry Chicken Salad....................................................................................................... 222 Parmesan-Herb-Crusted Pork Chops........................................................................... 218 Peachy Chicken Barley Pilaf.......................................................................................... 225 Rosemary Chicken on Asparagus Risotto................................................................... 221 Sauerkraut and Turkey Sausage Pasta Bake............................................................... 220 Spinach, Date, and Blue Cheese Chicken Panini......................................................... 226 Super Easy Pulled Pork.................................................................................................. 217 Turkey Cheeseburger Chowder.................................................................................... 219 Seafood Entrees Garden Fresh Paella........................................................................................................ 215 Mango Avocado Salmon................................................................................................. 212 Pecan-Crusted Tilapia with Pear and Fig Chutney..................................................... 213 Spaghetti with Clam Sauce............................................................................................ 211 Thai Scallops with Noodles........................................................................................... 214 Vegetarian Entrees and Side Dishes T Baked Ziti with Tofu................................................................................................... 240 T Broccoli, Beans, and Feta Pasta................................................................................ 250 T Giant Beans with Spinach and Feta.......................................................................... 237 T Havarti Pear Grilled Cheese on Pumpernickel........................................................ 280 T Homemade Gnocchi with Pesto................................................................................ 249 T Quinoa Tabbouleh with Garbanzo Beans................................................................ 235 T Ratatouille with Cannellini Beans............................................................................. 234 T Roasted Eggplant, Olive, and Goat Cheese Homemade Pizza............................... 251 T Sesame Asparagus...................................................................................................... 281 T Sesame Noodle Salad................................................................................................. 239 T Sloppy Lentil Joes....................................................................................................... 236 T Spanakopita (Greek Spinach Pie)............................................................................. 245 T Steamed Broccoli with Mustard Sauce and Cashews............................................ 243 T Sweet Potato Hash...................................................................................................... 246 T Tofu Vegetable Stir-Fry.............................................................................................. 238 T Vegetable Lasagna...................................................................................................... 248 T Wheat Berry Edamame with Dried Fruit.................................................................. 241 T Zucchini Patties.......................................................................................................... 244 Desserts T Apple Cinnamon Crêpes............................................................................................ 269 T Banana Mini Trifle....................................................................................................... 257 T Chocolate Butterscotch Chip Bundt Cake............................................................... 264 T Chocolate Lover’s Sippable Sundae......................................................................... 262 T Dark Chocolate Cherry Pistachio Bark.................................................................... 261 T Fruit Cookie Pizza....................................................................................................... 266 T Fudgy Peppermint Black Bean Brownies................................................................. 260 T Grilled Bananas........................................................................................................... 284 T Kiwi Custard Pie.......................................................................................................... 256 T Lemon Raspberry Cupcakes...................................................................................... 268 T Mango Coconut Rice Pudding................................................................................... 258 T Mixed Berry Frozen Yogurt....................................................................................... 255 T Peanut Butter Chocolate Chip Pie............................................................................ 263 T Pineapple Spice Loaf with Cream Cheese Frosting................................................ 267 T Ricotta Parfait............................................................................................................. 283 T Sautéed Summer Fruit over Ice Cream.................................................................... 282 T White Chocolate Berry Oatmeal Cookies................................................................ 270 Table of Contents Introduction.................................................................. 1 About This Book............................................................................................... 1 Conventions Used in This Book...................................................................... 2 What You’re Not to Read................................................................................. 3 Foolish Assumptions........................................................................................ 3 How This Book Is Organized........................................................................... 3 Part I: In the Beginning: Growing a Baby Bump.................................. 4 Part II: Eating Right for Pregnancy........................................................ 4 Part III: Cooking for Pregnancy............................................................. 4 Part IV: What You May Not Be Thinking about but Should............... 5 Part V: The Part of Tens......................................................................... 5 Icons Used in This Book.................................................................................. 5 Where to Go from Here.................................................................................... 6 Part I: In the Beginning: Growing a Baby Bump.............. 7 Chapter 1: Eating Right for You and Your Baby..................... 9 Delving into Pregnancy Nutrition................................................................... 9 Knowing which foods to avoid............................................................ 10 Gaining your baby weight slowly and steadily................................. 11 Overcoming Pregnancy’s Not-So-Fun Side Effects with Simple Food Tricks................................................................ 11 Discovering How to Eat.................................................................................. 12 Making Healthy Choices................................................................................ 13 Picking the nutritious options at restaurants and grocery stores............................................................................ 13 Preparing good-for-you-both meals.................................................... 14 Sticking to Good Nutrition When Faced with Unique Circumstances..........14 Thinking Ahead to Life Post-Delivery........................................................... 15 Figuring out your body’s post-pregnancy nutrition needs.............. 15 Getting back in shape........................................................................... 16 xiv Pregnancy Cooking & Nutrition For Dummies Chapter 2: Expecting to Expect: Good Nutrition before Pregnancy.... 17 Preparing for the Baby Bump....................................................................... 17 Understanding why you should eat right (and exercise) now........ 18 Getting your body ready...................................................................... 19 Managing current health conditions.................................................. 21 Conception Troubles: Recognizing How Diet Affects Fertility.................. 22 Nutrients that may influence your fertility........................................ 22 The controversies surrounding alcohol and caffeine...................... 24 Discovering Why Your Weight Matters....................................................... 26 Chapter 3: Nourishing Your Bump: Proper Nutrition while Pregnant............................................... 29 Eating for Baby and You: Balancing Calories Eaten and Calories Burned........................................................................ 29 First trimester (weeks 1–13): Don’t purposely take in extra calories...................................................... 30 Second trimester (weeks 14–27): Take in an extra 300–350 calories............................................................. 31 Third trimester (weeks 28–40): Take in an extra 450–500 calories............................................................. 33 Figuring Out Where Your Calories Should Come from.............................. 34 Carbohydrates: Energy for the body.................................................. 35 Protein: Cell building and repair......................................................... 36 Fat: Nervous system development and function.............................. 37 Getting the Nutrients You Need.................................................................... 38 Folate (folic acid).................................................................................. 39 Iron......................................................................................................... 39 Calcium.................................................................................................. 40 Choline................................................................................................... 40 Omega-3 fatty acids.............................................................................. 41 The rest of the essential pregnancy nutrients.................................. 42 Discovering the Numerous Benefits of Fiber.............................................. 44 Knowing how much fiber you need.................................................... 44 Filling up on fiber-rich foods............................................................... 44 Sneaking more fiber into your day..................................................... 45 Realizing Why Proper Hydration Matters................................................... 46 How much fluid do I need?.................................................................. 46 Where should my fluid come from?................................................... 46 What if I can’t stay hydrated?............................................................. 47 Living a Vegetarian Lifestyle while Pregnant.............................................. 47 Chapter 4: Knowing What to Avoid during Pregnancy.............. 49 Foods That Aren’t Safe during Pregnancy................................................... 49 A Warning on Herbals.................................................................................... 52 Table of Contents xv Focusing on Foodborne Illnesses Caused by Bugs.................................... 53 Campylobacter....................................................................................... 54 E. coli...................................................................................................... 54 Listeria.................................................................................................... 55 Salmonella.............................................................................................. 55 Toxoplasma............................................................................................ 56 Tackling Food-Related Toxins....................................................................... 57 Mercury.................................................................................................. 57 Pesticides............................................................................................... 58 Plastics................................................................................................... 58 Going without Your Daily Alcohol or Caffeine Fix...................................... 60 Lose the booze...................................................................................... 60 Moderate your caffeine intake............................................................ 61 Coping strategies for life with less caffeine and no alcohol............ 61 Chapter 5: Weighty Matters: Managing Pregnancy Pounds......... 63 Gaining Weight Gradually.............................................................................. 63 How much to gain................................................................................. 64 What to do when you’re not gaining enough.................................... 65 Preventing Excess Weight Gain.................................................................... 65 Potential complications from gaining too much............................... 66 How not to gain the “Pregnancy 50+”................................................. 66 Adding Exercise to Your Routine: You’ve Got to Move It, Move It.................................................................. 67 Safety guidelines to consider.............................................................. 69 Suggested exercises for pregnancy.................................................... 70 Exercises to avoid................................................................................. 74 Chapter 6: Overcoming Embarrassment: The Unpleasant Unmentionables of Pregnancy.................................. 75 Morning Sickness Can Happen Morning, Noon, or Night.......................... 75 Dealing with nausea.............................................................................. 76 Understanding how vomiting may prevent you from getting enough nutrients.................................................................. 78 Determining when medical intervention is necessary..................... 78 Your Digestive Tract Acquires a Mind of Its Own...................................... 80 Avoiding heartburn with the help of some nutrition tricks............ 80 Reducing gas with an antibloating diet.............................................. 82 Preventing pregnancy constipation................................................... 83 Dealing with hemorrhoids................................................................... 84 Steering clear of urinary tract infections........................................... 85 Fatigue Drains Your Energy Dry................................................................... 86 Eating to have energy........................................................................... 87 Getting the sleep you need.................................................................. 88 xvi Pregnancy Cooking & Nutrition For Dummies Part II: Eating Right for Pregnancy.............................. 91 Chapter 7: Completing the Puzzle: Discovering How to Eat while Pregnant..................................... 93 Adopting a New Dining Strategy: Eat Small Amounts Frequently............ 93 Using the hunger gauge to interpret your body’s signals.....................94 Keeping your hunger from becoming ravenous............................... 96 Knowing when to stop.......................................................................... 97 Snacking Is Sensible....................................................................................... 98 Presenting guidelines for smart snacking.......................................... 98 Being prepared with a go-to pregnancy snack list........................... 99 Determining how many snacks you need........................................ 101 Get Me Some Ice Cream... NOW!: Understanding and Managing Cravings............................................................................ 102 Why am I craving this food, anyway?............................................... 102 How can I get through my cravings without gaining 70 pounds?......103 Chapter 8: Making Safe and Healthy Choices When Dining Out.... 105 First Things First: Navigating the Menu..................................................... 105 Spotting high-sodium foods............................................................... 106 Picking out high-fat foods.................................................................. 106 Zeroing in on good-for-you descriptions......................................... 107 Placing Your Order....................................................................................... 107 Standing Strong in the Face of Common Restaurant Temptations........ 108 Dealing with appetizers...................................................................... 108 Handling oversized portions............................................................. 109 Being smart about beverages............................................................ 112 Saving room for dessert..................................................................... 113 Keeping Food Safety in Mind at Your Favorite Restaurant..................... 114 Send back food that isn’t right.......................................................... 114 Reheat takeout and delivery food before you eat it....................... 115 Keep your leftovers safe.................................................................... 115 Chapter 9: This or That: Making Grocery Shopping Decisions...... 117 Choosing to Go Organic............................................................................... 117 Organic food basics............................................................................ 118 What the different types of “organic” labels mean......................... 118 Why some pregnant women consider going organic..................... 119 Being Selective with Sweeteners................................................................ 122 Acesulfame K....................................................................................... 122 Agave nectar........................................................................................ 123 Aspartame............................................................................................ 123 High-fructose corn syrup................................................................... 123 Table of Contents xvii Honey................................................................................................... 124 Saccharin............................................................................................. 124 Sucralose.............................................................................................. 124 Stevia.................................................................................................... 125 Hitting the Seafood Counter........................................................................ 125 Knowing which fish to be cautious of.............................................. 125 Discovering which fish are best........................................................ 126 Going the Convenient Route with Convenience Foods........................... 127 Selecting nutritious frozen meals..................................................... 127 Making sure grab-and-go items are safe to eat............................... 128 Simplifying Your Next Trip to the Store.................................................... 130 Deciphering food labels..................................................................... 131 Preparing your pregnancy grocery list............................................ 133 Chapter 10: Presenting Baby-Bump-Friendly Kitchen Basics...... 135 Stocking the Kitchen.................................................................................... 135 Out with the old.................................................................................. 136 In with the nutritious.......................................................................... 138 Practicing Safety in the Kitchen.................................................................. 139 Embracing cleanliness....................................................................... 139 Cooking foods to the appropriate temperatures............................ 140 Storing your food properly................................................................ 143 Cooking the Healthy Way............................................................................ 143 Modifying recipes to make them healthier...................................... 144 Trying healthier cooking techniques............................................... 145 Making Cooking More Comfortable as Your Pregnancy Progresses..... 147 Chapter 11: Meal Planning with Your Growing Belly in Mind...... 149 The Importance of Having a Plan............................................................... 149 Taking charge of your meals and snacks......................................... 150 Making meal planning easier with some tips and tricks................ 150 Sample Pregnancy Meal Plans.................................................................... 151 2,000-calorie sample meal plans for the first trimester................. 151 2,300-calorie sample meal plans for the second trimester............ 153 2,450-calorie sample meal plans for the third trimester................ 155 Part III: Cooking for Pregnancy.................................. 157 Chapter 12: Rise and Shine: Breakfast and Smoothie Recipes........................................ 159 Glorious Grains............................................................................................. 160 Incredibly Edible Eggs.................................................................................. 166 On-the-Go Breakfasts — Smoothie Style.................................................... 172 xviii Pregnancy Cooking & Nutrition For Dummies Chapter 13: Adding Fuel to Your Day: Snack, Appetizer, and Salad Recipes........................................... 175 Preparing Healthy Snacks............................................................................ 175 Small Bites for Your Growing Belly: Tapas-Style Meals........................... 182 Adding Color (And Nutrients) to Your Plate with Salads........................ 191 Chapter 14: The Land, Sea, and Air: Main Dish Recipes........... 201 Beef, It’s What’s for Pregnancy................................................................... 202 Fishing for Something Different for Dinner: Seafood Dishes................... 210 Embracing the Many White Meats............................................................. 216 Chapter 15: Plants, Please! Meatless Side and Main Dishes............................................. 227 Filling Up on Soups and Chilis.................................................................... 228 Creative and Tasty Bean- and Soy-Based Alternatives to Meat.............. 233 Embracing Vegetables................................................................................. 242 Serving Up Pasta and Pizza......................................................................... 247 Chapter 16: How Sweet It Is: Dessert Recipes................... 253 Whipping Up Smooth and Creamy Treats................................................. 254 Pregnancy Must-Have: Chocolate!.............................................................. 259 Diving into the Refreshing, Sweet Taste of Fruit...................................... 265 Chapter 17: Cook It Fast: Speedy Recipes Ready in 10 Minutes or Less......................................... 271 Relying on Convenience Foods................................................................... 272 Letting Flavor Stand Out in Quick Dishes.................................................. 279 Part IV: What You May Not Be Thinking about but Should....................................................... 285 Chapter 18: Help Me, Doc! Situations That Require Medical Attention............................................ 287 Using Diet and Exercise to Help Control Certain Medical Conditions... 287 Gestational diabetes........................................................................... 288 Polycystic ovary syndrome............................................................... 290 High blood pressure and preeclampsia........................................... 291 Anemia................................................................................................. 293 Nutrition Advice for Mothers with Special Considerations.................... 294 Nutritional concerns for teenage mothers...................................... 294 Nutritional concerns for mothers who are cancer survivors....... 295 Nutritional concerns for mothers of multiples............................... 295 Table of Contents xix Chapter 19: Mommy-and-Me Food Allergies..................... 297 Identifying Common Food Allergens.......................................................... 297 What to Do If You Suspect a Food Allergy................................................. 299 Preventing Food Allergies in Your Baby.................................................... 300 Deciding whether you need to avoid certain foods while pregnant......................................................... 300 Recognizing the role breast-feeding plays in allergy prevention............................................................ 301 Introducing food allergens to your child......................................... 302 Chapter 20: After the Arrival: Caring for You and Your Baby....... 303 Getting the Nutrients You Need to Fuel Your Recovery.......................... 303 To Nurse, or Not to Nurse?......................................................................... 305 Benefits of nursing for Mom.............................................................. 305 Benefits of breast milk for Baby........................................................ 307 Overcoming obstacles of breast-feeding......................................... 307 Practicing Good Nutrition When You’re Nursing..................................... 308 Focusing on carbohydrates, proteins, and fats.............................. 309 Highlighting other important nutrients........................................... 309 Staying hydrated................................................................................. 310 Sampling some meal plans for nursing moms................................ 311 Being smart about alcohol and caffeine.......................................... 312 Feeding Baby................................................................................................. 313 With breast milk.................................................................................. 314 With formula........................................................................................ 315 Chapter 21: Losing Those Lingering Pounds..................... 317 Setting Yourself Up for Success with Realistic Expectations................. 318 Knowing how long your belly will stay............................................ 318 Understanding proper rates of weight loss..................................... 319 Fueling Your Body the Right Way............................................................... 319 Focusing on nutrient-dense foods.................................................... 320 Creating a calorie deficit.................................................................... 321 Sampling some meal plans to help you lose weight....................... 322 Incorporating Exercise into Your Post-Delivery Routine........................ 324 Getting started.................................................................................... 324 Fitting in all three types of exercise................................................. 326 Preparing for the Next Baby Bump............................................................ 327 Deciding how soon to start trying again.......................................... 327 Restoring your nutritional status..................................................... 328 xx Pregnancy Cooking & Nutrition For Dummies Part V: The Part of Tens............................................. 329 Chapter 22: More Than Ten Nourishing Foods for Your Whole Pregnancy.................................... 331 Asparagus...................................................................................................... 331 Avocado......................................................................................................... 332 Beef................................................................................................................. 332 Berries............................................................................................................ 332 Edamame....................................................................................................... 333 Eggs................................................................................................................ 333 Greek Yogurt................................................................................................. 334 Legumes......................................................................................................... 334 Milk................................................................................................................. 335 Quinoa............................................................................................................ 335 Salmon............................................................................................................ 336 Chapter 23: Ten Tricks for Getting Back to Your Pre-Pregnancy Weight................................... 337 Listen When Your Belly Says It’s Full......................................................... 337 Don’t Starve Yourself................................................................................... 338 Eat Small Portions and Eat Frequently...................................................... 338 Be Mindful of What You’re Eating.............................................................. 339 Get Moving.................................................................................................... 339 Increase Your Muscle Mass......................................................................... 340 Breast-feed to Burn More Calories............................................................. 341 Get Enough Sleep.......................................................................................... 341 Make Time for Yourself................................................................................ 342 Remember Why You’re Trying to Lose Weight — For Baby................... 342 Appendix: Metric Conversion Guide............................. 343 Index........................................................................ 347 Introduction I f you’re reading this book, I’m guessing you or someone you love is either pregnant or thinking about becoming pregnant. Either way, congratula- tions! Having children is one of the greatest joys (and challenges) in life. I applaud you for taking an interest in how and what you eat during pregnancy so that you can keep yourself healthy and, of course, deliver a bouncing, beautiful baby boy or girl. While pregnancy is certainly a joyous time, it can also be a time full of stress and anxiety as you constantly wonder if you’re doing everything right. Your diet may be one of the areas you’re confused and panicked about. Never fear! You’ve now got a resource to help guide you through the ins and outs of pregnancy nutrition — from what food to buy to how to prepare and enjoy it. My goal in writing this book is to present the scientifically factual information you need to know about pregnancy nutrition in a way that doesn’t add any more stress to your life. I explain which foods to avoid and which ones to get plenty of so that both you and your baby get all the nutrients you need for healthy growth. As a bonus, I include six whole chapters of new recipes that will nourish your growing belly, and I explain what you need to consider as far as postpartum nutrition goes. About This Book I wrote this book because as a registered dietitian who recently went through two pregnancies, I know what it’s like to have lots of questions when you first become pregnant. I too wondered what can I eat, what can’t I eat, and what can I do if I’m nauseous, constipated, or just plain tired? I’ve since discovered the answers, and it’s my pleasure to share them with you. In fact, I hope this book helps you feel better about your food and beverage choices and puts your mind at ease regarding pregnancy nutrition. In addition to nutrition advice, I also include advice on how to eat while preg- nant, pointers on safe food preparation, and 100 delicious recipes for you to try out. After all, eating during your pregnancy should be an enjoyable experience. 2 Pregnancy Cooking & Nutrition For Dummies In typical For Dummies style, all this information is organized in a way that allows you to pick up the book and head to the topic that interests you in that moment. You don’t have to start at the beginning or go through the chapters in chronological order. Feel free to visit a chapter, or even sections of a chapter, as the subjects interest you or apply to you at various times in your pregnancy. Conventions Used in This Book I use the following conventions throughout the book to make things consis- tent and easy to understand: ✓ Monofont indicates web addresses. ✓ Italics draw your attention to new terms that I’m defining. They also occasionally indicate words I want to emphasize. ✓ Boldface tells you you’re looking at the keywords in bulleted lists and the action parts of numbered steps. When you’re reading through this book’s recipes, keep in mind the following guidelines: ✓ Milk is lowfat or fat-free. ✓ All milk, cheese, juice, and honey are pasteurized. ✓ Butter is unsalted unless otherwise specified. Margarine isn’t a suitable substitute for butter unless I state you can use either one. ✓ Eggs are large. ✓ All olive oil is extra-virgin. ✓ All lemon or lime juice can be either fresh squeezed or from a bottle unless otherwise specified. (If you go the fresh-squeezed route, just be sure to wash the outside of the lemon or lime before you cut into it.) ✓ Powdered sugar refers to confectioner’s sugar. ✓ Salt refers to regular table salt unless otherwise noted. ✓ Pepper is freshly ground black pepper unless otherwise specified. ✓ Onions are yellow unless otherwise specified. ✓ Flour is all-purpose unless otherwise specified. ✓ Sugar is granulated unless otherwise specified. ✓ All herbs are fresh unless dried herbs are specified. ✓ All temperatures are Fahrenheit. (If you prefer working in the metric system, see the Appendix for help with converting temperatures to Celsius.) Introduction 3 Last but not least, when referring to your baby throughout the book, I take turns with gender, alternating between he or she and him or her. What You’re Not to Read Although I think absolutely every word in this book is worth reading, I realize that you may not have the time or energy to read it from cover to cover. To help you focus on the most important parts, I highlight the interesting but unessential info so that you can quickly skip over it: ✓ When you see text in a shaded box, you know it’s a sidebar. Sidebar information is good to know and usually quite interesting, but it’s not necessary to your understanding of the topic at hand. ✓ When you see a Technical Stuff icon, you know that I’ve delved a bit deeper into a subject and provided some information that you can live without — although you may be less likely to win trivia contests in the future if you don’t read it! If you have the time and interest, dig in; if not, move on. Foolish Assumptions Call me crazy, but I assume that most people reading this book are pregnant. In particular, I assume that you’re pregnant with your first child and are feeling slightly overwhelmed with all the information out there about what you can and can’t eat. That’s why I talk directly to the pregnant woman throughout the book. If you’re a partner or loved one of a pregnant woman and you’re reading this book, please pass the information along to the momma-to-be. Because this book also includes 100 very tasty recipes, I also assume you know a thing or two about cooking — as in you’ve at least boiled water and used a mixer in your somewhat recent past. How This Book Is Organized This book contains five parts, and each part contains several chapters. I give you a rundown of what these parts cover in the following sections. Whenever I mention information that I discuss elsewhere in the book, I refer you to that particular chapter so you know where to go if you’re interested in that topic. 4 Pregnancy Cooking & Nutrition For Dummies Part I: In the Beginning: Growing a Baby Bump If you happen to be doing your homework on pregnancy nutrition before get- ting pregnant, then this is the part for you. It includes a chapter with advice that will prepare you to start growing your very own baby bump. If you’re already pregnant, then get ready to find out more about every one of the nutrients that are critical to your baby’s development, from folate and fat to calcium and carbs. I also warn you about foods and beverages that can potentially cause harm to you or your baby so you can avoid or limit them in your diet. And because pregnancy comes with some obvious side effects (hello, weight gain!) and some potentially embarrassing ones (think vomiting and gas), I guide you in gaining the proper amount of weight and explain how to manipulate your diet to overcome nausea, gas, and the other unmention- ables of pregnancy. Part II: Eating Right for Pregnancy As you discover in this part, you basically have to develop a whole new eating routine when you become pregnant; that routine revolves around eating small amounts frequently. Also when you’re pregnant, deciding what to eat takes a bit more thought. That’s why this part also explains how to make good-for-baby (and you) choices while dining out, how to make smart grocery shopping decisions, and how to prepare your kitchen for optimal food safety. This part finishes up by providing you with some sample meal plans to follow for the various stages of your pregnancy. Part III: Cooking for Pregnancy Whatever your taste preferences are, at least a few of the 100 recipes in this part have to appeal to you. Here you find a wide array of breakfast meals, appetizers, salads, main dishes, vegetarian dishes, and desserts. Each recipe contains at least one ingredient that has special nutritional value for you during your pregnancy. Whichever recipe you choose to make, I recommend that you read it in its entirety before getting started. Then gather your ingredients and follow the directions carefully for the best possible outcome. Introduction 5 Part IV: What You May Not Be Thinking about but Should Every pregnancy is different because every woman brings with her a unique set of genetics and lifestyle habits. Of course you want to have a relatively normal pregnancy, but just in case certain medical complications, like gesta- tional diabetes or high blood pressure, do crop up, I dedicate a chapter in this part to how to adjust your diet to manage these issues. I also cover how to deal with food allergies you may have and how to prevent them in your baby. While you may not be thinking of it yet, I can almost guarantee that at some point you’ll start considering what life will be like after your baby is born. So in this part, I also clue you into post-delivery nutrition and your options for feeding your little one. And just in case you’re wondering how you’re going to get back in shape after delivery, I offer some advice at the end of this part on how to do just that. Part V: The Part of Tens If you’re a regular For Dummies reader, you know that every For Dummies book features a Part of Tens that includes short lists of tidbits that are helpful for you to know about the subject in question. This book is no different. In this part, you find a list of ten nutrient-rich foods to eat during pregnancy and ten simple yet effective ways to lose lingering “baby weight” after you deliver. I also throw in an appendix of metric conversions in case you prefer cooking with milliliters rather than cups. Icons Used in This Book To make this book easier to use, I include some icons that can help you find and grasp key information quickly. Here’s what those icons look like and what they mean: This icon is pretty self-explanatory. When you see it, be sure to follow up with your doctor for his or her expert opinion on the information in question. This icon represents some of the most important information in the book. You may even want to read it a few times so that it really takes hold (especially if you have “pregnancy brain” and have a difficult time keeping things straight). 6 Pregnancy Cooking & Nutrition For Dummies The tidbits marked by this icon may be really interesting (at least, to me), but you don’t have to read them word for word to grasp the main concepts at hand. In fact, feel free to skip over paragraphs flagged with this icon. I’m all for saving a pregnant woman’s time and making things easier for her, so know that you’re in for some great tips that achieve just that every time you see this bull’s-eye. Watch out for any paragraphs bearing this ticking time bomb. Paying attention to the information they contain can help keep you and your baby safe. Where to Go from Here Where you go from here is completely up to you and your needs. If you’re not pregnant yet and you want to know how to eat to best prepare your body for pregnancy, start with Chapter 2. If morning sickness is getting you down, check out the tips in Chapter 6 for how to deal with this unpleasant side effect of preg- nancy. If you’re craving some dessert, turn to Chapter 16, which features some amazing recipes that are sure to satisfy any sweet tooth. You get the idea. Wherever you decide to begin, my hope is that you enjoy eating all throughout your pregnancy. Focus on nourishing your body with nutritious foods while at the same time taking advantage of being able to eat a few extra calories! Part I In the Beginning: Growing a Baby Bump In this part... E ven starting with preconception, what you eat can have an impact on everything from your fertility to the development of your baby’s vital organs. Certain foods, like those containing alcohol, caffeine at certain levels, or harmful bacteria, can hinder growth. The good news is that many of the nutritious foods you eat have a direct role in forming your baby’s organs and systems as your belly grows. In this part, you discover how to prepare your body for Baby. If you’ve already conceived, you can dive right into the information on which foods provide critical nutrients for you and your baby and the truth about how many cal- ories it takes to gain the right amount of weight during each trimester of pregnancy. This part also tells you which foods and beverages to steer clear of, how to gain your pregnancy pounds the healthy way, and how to over- come some of the embarrassing side effects that can come along with pregnancy simply by modifying your dietary habits. Chapter 1 Eating Right for You and Your Baby In This Chapter ▶ Recognizing the roles good nutrition and steady weight gain play in a healthy pregnancy ▶ Dealing with unpleasant pregnancy side effects by eating right ▶ Understanding why eating small, frequent meals is important ▶ Making the right food decisions throughout your pregnancy ▶ Looking ahead to your body’s post-delivery needs T he role nutrition plays in your baby’s development is critical. In fact, some researchers suggest that the nutrients a developing fetus receives in the womb (and that a newborn receives in the first few weeks of life) are more critical than the nutrients received at any other time in life. That may seem quite shocking, but more and more evidence is connecting a woman’s nutritional status during pregnancy to the health of her child, not just at birth but throughout his or her life. This chapter provides you with an overview of pregnancy nutrition. Prepare to discover the basics of what to eat and how to eat it over the course of the next nine months. (As an added bonus, reading this chapter arms you with fact-based answers for when your mother-in-law or that perfect stranger asks you whether eating XYZ food is safe.) Delving into Pregnancy Nutrition Eating the right foods while you’re pregnant may not be as difficult as you think. Depending on what you ate before you started trying to get pregnant or before you got that positive pregnancy test, you may not need to make many changes after all. If you already gravitate toward fruits, vegetables, lean proteins, whole grains, and lowfat dairy, the pregnancy diet will be really easy for you to follow. If, on the other hand, you survive on donuts, chips, and fast food, you may need to dig a bit deeper into changing those habits for the sake of your unborn child. 10 Part I: In the Beginning: Growing a Baby Bump Start eating right before you get pregnant Eating right is important even when you’re still Tip: All women of childbearing age are encour- trying to get pregnant. As I explain in Chapter 2, aged to take a multivitamin that contains folic certain nutrients (such as folate) are essential acid because of the important role folic acid for the development of critical organs within your plays in the early development of the neural baby before you realize you’re pregnant. So even tube that connects the brain and spinal cord. before you get a positive pregnancy test, focus Switch to a prenatal vitamin when you start on filling your body with nutrient-rich foods that trying to get pregnant and keep taking it will help you stock up your nutritional status so throughout your pregnancy. you can start your pregnancy on the right foot. Finding the right balance of calories is one of the many things that women wonder about when they get pregnant. You often hear people say, “Oh, you’re pregnant. So now you can eat for two!” But that’s not really the case. Just think about it for a minute. You’re growing a little baby, not a full-sized adult. Yes, you do typically need to take in extra calories starting in your second trimes- ter, but you certainly don’t need to start eating double. Turn to Chapter 3 to find out exactly how many more calories you need. The following sections give you a general idea of which foods you should steer clear of throughout your pregnancy and how you should aim to put on those pregnancy pounds. Knowing which foods to avoid Before you got pregnant, you may have thought that all you needed to stay away from during your pregnancy was alcohol and possibly caffeine. I’m afraid the list of taboo foods is quite a bit longer than that and includes the following: ✓ Raw and undercooked beef, chicken, fish, and pork: A meat ther- mometer can tell you for sure whether a particular meat has reached a safe temperature. (I provide a list of the minimum safe temperatures in Chapter 10.) If you don’t own a meat thermometer, I strongly suggest picking one up. It’ll be your new best friend in the kitchen. When most people think of sushi, they think of raw fish. As a sushi fan, I was heartbroken by the thought of not having it while I was pregnant, but in reality you can have sushi — as long as it’s not the raw tuna or salmon kind. Imitation crab (used in the California roll), real crab, shrimp, and eel are all cooked, so you can enjoy any of those in your sushi. Chapter 1: Eating Right for You and Your Baby 11 ✓ Runny eggs: Eggs need to be cooked all the way through, whether they’re in the skillet, a sauce, or a casserole. Cook (or order your eggs in a restau- rant) scrambled well or over hard. If the white or yolk is still runny, send it back to the skillet to be cooked until firm. Egg casseroles should be cooked until they reach 160 degrees. Avoid sauces that contain raw eggs, such as hollandaise and béarnaise. And don’t forget about raw cookie dough — no licking the spoon if there are raw eggs in the dough! ✓ Unpasteurized milk and cheeses: Avoid milk or cheese that claims to be raw or that doesn’t say pasteurized on the label. You’re free to eat any cheese (including soft cheeses) as long as it has been made with pasteurized milk. For the full scoop on which foods to avoid completely and which to be cau- tious of during pregnancy, see Chapter 4. Gaining your baby weight slowly and steadily Putting on those pregnancy pounds gradually as your baby puts on weight is really the best approach to weight gain during pregnancy. The pounds you gain will distribute themselves in various tissues of your body, including fat and fluid, as well as your developing baby. (Remember: Gaining some fat deposits when you’re pregnant is normal and actually necessary!) Try not to step on the scale every day during your pregnancy. Because of the variation in weight due to fluid balance, you may find that you gain 3 pounds in one day and then lose 1 pound the next day. As long as the overall trend is that you’re gaining weight (slowly and steadily, of course) and your doctor determines that your baby is also growing and gaining weight, don’t stress out about the exact number on the scale. To prevent excess weight gain and to keep your heart, lungs, and muscles strong, exercise throughout your pregnancy. In particular, aim for a mix of aerobic exercise, strength training, and yoga (see Chapter 5 for details). Overcoming Pregnancy’s Not-So-Fun Side Effects with Simple Food Tricks As you may already know, pregnancy brings with it a variety of unpleasant side effects, like constipation, gas, hemorrhoids, heartburn, fatigue, and, of course, that first trimester nausea that can be unbearable. If this is the first 12 Part I: In the Beginning: Growing a Baby Bump time you’re hearing about these side effects, I’m sorry that I’m the one break- ing the news to you! But you need to be prepared because you may soon find yourself throwing up, farting, or just feeling really tired all because of that little bundle of joy growing in your belly. The good news is that not all of these side effects happen to every woman. In fact, you may experience none of them! Additionally, they all have nutritional solutions that can make them tolerable. For example, if nausea is ruling your world, the key is to not let your stomach get too empty. I know this is the last thing you want to hear because you don’t feel like eating, but even munching on dry cereal or crackers gives your stomach acid something else to focus on besides making you feel sick. The caveat regarding food-related tricks for overcoming pregnancy’s not-so- pleasant side effects is that there’s lots of advice out there. Don’t try to follow every tip you hear. Instead, focus on the tip that helps you manage the prob- lem you’re experiencing at the time. For instance, eating before bed is a good way to combat nausea in the first trimester, but this routine can be a problem in the second trimester if you start experiencing heartburn. In that case, stop eating a little before bedtime. Want more tips and tricks for your pregnancy side effect arsenal? Head to Chapter 6. Discovering How to Eat People tend to focus most of their nutrition attention on what to eat or what not to eat. Not nearly enough attention goes toward how to eat. I’m a believer in eating small quantities frequently throughout the day all the time, but this eating strategy becomes especially important as your belly grows. In the first trimester, the end goal of eating small amounts frequently is to prevent nausea by having a little bit of food in your stomach at all times (that way, your stomach doesn’t have to go into acid overload). As your baby bump grows and you progress into your second and third trimesters, you’ll find that your body literally has less room for your stomach! As a result, the baby may press on your stomach and the area where your esophagus meets your stom- ach, causing heartburn. If you have small amounts of food in your stomach, you’re less likely to experience this reflux. The key to eating small amounts frequently is to enjoy a mix of smaller meals and regular snacks throughout the day. Now before you start envisioning bags of chips and pints of ice cream in your snacking future, remember that the majority of your snacks need to contain the nutrients you and your little one need. Otherwise, you’re just eating empty calories. I provide a list of tasty nutri- tious snacks, as well as advice on how many snacks you may need throughout the day and how big they should be, in Chapter 7. Chapter 1: Eating Right for You and Your Baby 13 Another trick for keeping your eating in check is to avoid overindulging in cravings. You’ll no doubt hear other women talk about cravings they had in pregnancy, and maybe you’ve already been experiencing them yourself. I like to blame everything in pregnancy on hormones, but cravings are truly a case of hormones gone wild! Sometimes those hormones cause food aversions (I actually didn’t want chocolate during my first trimester with both kids!), and sometimes those hormones make it impossible to imagine living through another moment without one particular food. Don’t worry; I show you how to get through this crazy part of pregnancy in Chapter 7. Making Healthy Choices If only deciding what to eat every day during pregnancy were simple. First, you have to think about what you want to eat; then you have to consider what you should eat. Finally, you have to narrow down your choices to what’s available to eat. To make the decision even harder, these three things are often on completely opposite ends of the healthy-tasty spectrum. You can make the best decisions for you and your growing belly by arming yourself with some basic information before you head to your favorite restau- rant, visit your local grocery store, or prepare your daily meals. Picking the nutritious options at restaurants and grocery stores If you’re dining out, those wonderful adjectives like smothered and golden can really take you into a place of love at first description. You may even be get- ting hungry right now! Making the healthy choice at a restaurant isn’t easy, and eating the right portion is even more challenging. Even though you’re entitled to consume more calories during most of your preg- nancy, you’d likely wind up consuming far more than your daily recommended amount if you finished off all the huge dinner portions so common in restaurants today. Fortunately, you can combat these oversized portions by asking for half of your meal to go before you even get it or by splitting a dish with a friend or part- ner. For additional pointers on dining out the healthy way while pregnant, flip to Chapter 8. Grocery shopping may be last on the totem pole of things that excite you. But it’s one of those chores that you have to do — if you want to eat from something other than a take-out box, that is. Pregnancy brings with it many decisions that you have to make at the supermarket, like whether to buy organ- ically grown produce or the conventionally grown kind, which fish to choose, and whether to buy foods containing artificial sweeteners (and if so, which 14 Part I: In the Beginning: Growing a Baby Bump sweeteners you’re comfortable consuming). Fortunately, one way to avoid get- ting hung up in the decision-making process at the store — and avoid impulse purchases — is by preparing a grocery list ahead of time. See Chapter 9 for a pregnancy-friendly grocery list that you can modify based on your preferences. Preparing good-for-you-both meals Your kitchen can be a haven away from the uncertainty of how something was cooked (or who touched it) at a restaurant — not to mention you have more control over the ingredients when you prepare a meal yourself. As I explain in Chapter 10, all you have to do to make your kitchen a safe and healthy place for you to cook and eat during your pregnancy is check the refrigerator, freezer, and pantry for expired items and practice some basic food safety steps, such as: ✓ Always wash your hands before you start preparing food. ✓ Prepare vegetables away from raw meats. ✓ Cook (or reheat) food to the proper temperature. ✓ Store food promptly in the fridge or freezer. Of course, a well-stocked and safe kitchen does you little good if you’re not whipping up some tasty meals. For me, half the battle when eating right is simply knowing what to cook for myself and my family. To help you avoid that problem, I’ve filled Part III of this book with 100 recipes designed to nourish your belly with foods that taste yummy and contain the essential nutrients you and your developing baby need. Whether you’re looking for breakfast, snack, salad, main dish, side dish, or dessert options, you’ll find a delicious mix of traditional and more adventurous recipes. To make eating right during pregnancy a little easier (and less stressful), plan out your meals ahead of time. I show you how in Chapter 11. As you cook, particularly as you get further along in your pregnancy, take frequent breaks. Sit down in a chair or stool and give your feet a rest for a few minutes if you notice you’ve been standing for a while. Sticking to Good Nutrition When Faced with Unique Circumstances Every woman brings with her a unique set of genetics and lifestyle habits that guides how her pregnancy will progress. My hope is that you don’t have any complications or unusual circumstances, but I want to prepare you just in case. Chapter 1: Eating Right for You and Your Baby 15 Various nutrition-related medical complications may creep up on you. For exam- ple, if you find out you have gestational diabetes, your best bet is to seek out the counsel of a registered dietitian to guide you in exactly how many and what kind of carbohydrates to eat. If you’re faced with preeclampsia or high blood pressure, you’ll have to watch your sodium intake very carefully. If you develop anemia, you’ll need to focus on getting plenty of iron-rich foods and making sure your body absorbs as much of it as possible. (For additional guidance on maintaining proper nutrition in the face of pregnancy complications, head to Chapter 18.) If you’re allergic to milk or wheat and worried about whether your allergy is causing you to miss out on important nutrients, never fear. Just make the simple food substitutions I recommend in Chapter 19 to ensure you’re eating a diet that’s filled with all the nutrients you and your baby need. Note: Allergies can run in the family, so Chapter 19 also includes tips on when to introduce highly allergenic foods during your pregnancy and while you’re nursing. Thinking Ahead to Life Post-Delivery Right now you’re probably smiling as you imagine holding your precious baby in your arms for the first time. I encourage those thoughts wholeheart- edly, but don’t forget to also think about how your life is going to change after your little one arrives. For one thing, your body is going to need to recover, and it’s going to need your help to do so. Also, eventually you’ll need to think about shedding any lin- gering pregnancy pounds so that your body is in good shape — particularly if you want to have more kids. The following sections clue you in to the basics of post-delivery nutrition and the tricks to getting your pre-pregnancy body back. Figuring out your body’s post- pregnancy nutrition needs Being pregnant obviously comes with specific nutrition requirements, but so does giving birth to your child and recovering from that birth. No matter how you end up delivering, your body will require energy and specific nutrients to heal itself. Eat protein foods (think meats, eggs, dairy, and beans) because they’re essential for repairing your body. Include carbohydrates (especially whole grains that are high in fiber) because they’re necessary for energy. Also incorporate some healthy fats (such as olive oil, nuts, and seeds) to pro- vide important nutrients and additional energy for your body. (I share more specifics on nutrition strategies for childbirth recovery in Chapter 20). 16 Part I: In the Beginning: Growing a Baby Bump If you decide to breast-feed your baby, plan on eating pretty much the same foods you ate while pregnant throughout the length of time you choose to nurse. Of course, you may find that you need more calories while you’re nursing than you did while you were pregnant; whether you do depends on how much milk you produce. Note: Nursing moms may lose some of their lin- gering pregnancy pounds fairly quickly due to their bodies’ increased calorie needs and ability to use stored fat as energy to produce milk. If you’re breast-feeding, drink plenty of fluids, get rest, and continue to take your prenatal vitamin because you can use the extra vitamins and minerals while nursing. Getting back in shape The key to post-pregnancy weight loss is to take it slow and steady, just as you did when gaining weight while you were pregnant. After all, you didn’t gain all those pounds overnight, and they certainly won’t come off that fast! As you get started, focus on eating smaller portions and leaving a few bites behind on your plate. Listen to your stomach when it tells your brain that it’s satisfied and stop eating before you get overfull. Don’t give into the temptation of starving yourself after pregnancy. I know you’re tired of carrying those extra pounds, but eating too little isn’t good for you or your baby. Remember that your body is still recovering. If you’re nurs- ing, keep in mind that you need a good deal of calories to fuel milk production. Turn to Chapter 21 for more specific advice on how to eat for weight loss after your babe is born. You may be surprised to find out that your pregnancy belly stays for a little while after delivery. The truth is much of your expanded stomach is actually your uterus, and it takes several weeks to shrink back to its normal size. Ignore anyone who tells you she wore her pre-pregnancy clothes home from the hos- pital and make sure you hang on to your elastic-banded pregnancy pants for a little while longer (or live in comfy dresses like I did for the first month). As soon as you receive clearance from your doctor, which may take eight weeks or more if you have a cesarean (C-section) delivery, start adding exer- cise to your routine. Put your baby in the stroller and go for a walk, swim, pop in a yoga DVD, or attend a postnatal exercise class. Doing so will not only help you burn calories but also provide you with some much-needed stress relief and give you a nice boost of mood-elevating hormones. Chapter 2 Expecting to Expect: Good Nutrition before Pregnancy In This Chapter ▶ Getting your nutrition and health in order before you start trying to have a little one ▶ Understanding how what you eat or don’t eat affects fertility ▶ Finding out what your weight has to do with how quickly you can conceive C ongratulations! You’ve made one of the most important decisions of your life: the choice to have children. Even if you aren’t pregnant yet, just deciding that you want to join the millions of people who’ve found joy in reproducing is a big step! In this chapter, I tell you exactly what you need to consider before you get pregnant. (If you’re already pregnant, stick around because you’ll still pick up some good stuff.) First, I delve into the true importance of eating well during pregnancy and preparing your body before you even get pregnant. Then I help you understand two big factors that can affect your fertility: what you eat and how much you weigh. Preparing for the Baby Bump If you and your partner are thinking about trying to conceive, then you know it’s not just about you anymore. Mentally, you’re readying yourself to get used to the idea of having a child, but you have to do some physical preparation, too. Specifically, you need to start watching what you eat and getting your health in order, no matter what your current health status or shape may be. 18 Part I: In the Beginning: Growing a Baby Bump Understanding why you should eat right (and exercise) now Gone are the days of waiting for the positive sign on the pregnancy stick to get serious about getting healthy. Why? Because your body needs certain nutrients in reserve even before you get pregnant. If you’re properly nourished when you get pregnant, you’ll start off with the right building blocks to nourish your baby, too. Planning several months in advance can give you a jump-start in preparing yourself for pregnancy. Plus, if you clean up your diet now, you won’t have to make major changes when you do find out you’re pregnant. (So even if you aren’t pregnant yet, go ahead and start following the advice in Chapters 3 and 4 and Part II, and don’t miss out on the yummy — and healthy — recipes in Part III.) Your body’s reserves and the food you eat are the only meal service for your developing baby. From the minute the sperm and egg collide to make new life, certain nutrients are necessary to make everything else possible. For example, your baby’s neural tube, which covers the spinal cord, forms in the first few weeks to one month following conception. At that point, some women don’t even know they’re pregnant yet. Having enough of the B vitamin folic acid in your body in those first few weeks is necessary to form a healthy spinal cord for your baby and can prevent certain neural tube birth defects, such as spina bifida. (For details on exactly how much folic acid you need, see the next section, and for informa- tion on other important nutrients your growing baby needs, see Chapter 3.) Before you even start trying to have a baby, stop eating high-mercury fish, like king mackerel, shark, swordfish, and tilefish. If mercury passes to the fetus after you become pregnant, it can have a negative effect on the baby’s developing nervous system. Because mercury can build up in the bloodstream and take years to remove naturally, experts recommend that women who are thinking of becoming pregnant limit their consumption of high-mercury fish for several months to a year prior to becoming pregnant. (See Chapter 9 for more details on which fish to eat and which fish to avoid during pregnancy.) Note: If you’re a vegetarian, you can continue living your vegetarian lifestyle throughout pregnancy and nursing. You simply need to make sure you’re getting all the essential nutrients that you and your baby need. Focus on iron, zinc, omega-3 fatty acids, and protein. I cover vegetarian diets in greater detail in Chapter 3. Of course, eating right isn’t the only way to physically prepare for a baby bump. Exercise helps, too. Even though trying to get pregnant should be noth- ing but fun, the whole process can be stressful at times. Exercise is a natural way to relieve stress. So take your aggressions out physically with moderate and even vigorous exercise. Exercise also elevates your mood by boosting e

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