Eating Expectantly – Table Of Content
~ CHAPTER ONE ~ CONTEMPLATING PREGNANCY
What You’ll Find:
Frequently Asked Questions:
Why Planning Your Pregnancy Is Best
Make Your Pre-Pregnancy Visit Count!
The Pre-Pregnancy Quiz—Are You Ready?
The Importance of Good Nutrition Before and During Pregnancy
What Is Prenatal Programming?
Excessive Nutrition Environment
Inadequate Nutrition Environment
How’s Your Weight?
How Pre-Conception Nutrition & Lifestyle Affects Pregnancy
Diet
Birth Defects
Nutrient Deficiencies
Depression
Diabetes
Bariatric Surgery
Lack of Sleep
Alcohol
Drugs
Tobacco Smoke
Planning a Healthy Pregnancy—A Step-by-Step Guide
Make a Pre-Pregnancy Visit to Your Health Care Provider
Carefully Consider Medications
Ditch Drugs and Alcohol
Take Care of Teeth and Gums
Follow the Eating Expectantly Before Baby Diet
Keep Your Environment Safe
Cap the Caffeine
Don’t Forget the Folate!
Remember Your Multivitamin!
Say Hello—and Goodbye—To Stress
Chill!
React to Workplace Reproductive Hazards
Be Safe at the Plate
Improve Your Posture
Eating Expectantly Diet: Before Baby
Before Baby Superfoods
Questions You May Have
~ CHAPTER TWO ~ FUELING YOUR FERTILITY
What You’ll Find:
Frequently Asked Questions:
Weight Matters
Underweight
Overweight
Polycystic Ovary Syndrome (PCOS)
Insulin Resistance, PCOS, and Fertility
Other Fertility Factors You Can Control
Caffeine
Exercise
Cigarette Smoke: Yours and Theirs
Second Hand Smoke also Snuffs Your Fertility
Alcohol
Celiac Disease
Thyroid Disorders
Eating Disorders
Emotional Stress
Oxidative Stress and Antioxidants
Pesticides and Other Chemicals
Dad’s Diet and Lifestyle: YES—They DO Play a Role in Fertility
Fertility Tips for Dads-To-Be
Seven Tips to Fuel Your Fertility
1. Lose (or Gain) a Few Pounds
2. Get enough antioxidants
3. Eat the Right Kind of Fat
4. Be Carb-Smart
5. Consider Cleaner Eating
6. Eat More Chocolate
7. Eat these Top Fertility Foods
~ CHAPTER THREE ~ THE KNOWLEDGEABLE PREGNANCY
What You’ll Find:
Frequently Asked Questions:
Changing Your Mindset for Pregnancy
Habits are Hard to Change
Most Foods Fit
Expect Change
You’re in Control
Twelve Steps to a Healthier Diet (& Life)
1. Focus on Whole Foods
2. Eat (and Live) Cleaner and Greener
3. Savor the Flavor of Food
4. Make Moderation & Variety Your Mantra
5. Eat At Least Three Times a Day
6. Bone Up on Calcium—and Vitamin D
7. Don’t Skimp on Iron
8. Go for Whole Grains
9. Get Moving!
10. Get your Fill of Fluids
11. Focus on Fiber
12. Take it Easy on the Extras
Carbs 101: What You Need to Know
What are Smart Carbs?
What is the Glycemic Index?
Prebiotics
What about Sugar & Other Sweeteners?
Sugar Alcohols
How Much Sugar Should You Eat?
Going Gluten-Free
My Big, Fat, Gluten-free Twin Pregnancy
Fat: The Good, the Bad, and the Ugly
The Good: EFAs & Omega-3s
The Bad: Saturated Fat
The Ugly: Trans Fats
Just the Fat Facts: What’s the Goal?
Essential Guide to Nutrients
The Energy Nutrients
The Building Nutrients
The Support Nutrients
Trace Elements
An In-Depth Look
Allergy Prevention During Pregnancy
Dietary Factors Related to Allergies
~ CHAPTER FOUR ~ EATING EXPECTANTY DIET
What You’ll Find:
Frequently Asked Questions:
The Eating Expectantly Diet
What’s a Serving?
What Counts as a Carbohydrate Serving?
What Counts as a Cup of Vegetables?
What Counts as a Serving of Fruit?
What Counts as an Ounce of Protein?
What Counts as a Cup in the Dairy Group?
What Counts as a Teaspoon of Oil?
How Do You Count Splurge Calories?
Eating Expectantly Superfoods
Vitamins and Supplements: What You Need to Know
Prenatal Supplements: Why Do You Need Them?
Individual Supplements
~ CHAPTER FIVE ~ WEIGHT GAIN: WHAT YOU NEED TO KNOW
What You’ll Find:
Frequently Asked Questions:
Where the Weight Goes
How Much Should You Gain?
What's Your Goal?
Tips for Weighing
Will You Gain Too Much Weight?
Having Trouble Meeting Your Goal?
Gaining Too Fast or Too Much
Not Gaining Enough
~ CHAPTER SIX ~ KEEPING YOUR BABY’S ENVIRONMENT SAFE
What You’ll Find:
Frequently Asked Questions:
Bad Habits
Smoking
Alcohol
Drugs
Caffeine
Herbal Teas and Supplements
Environmental Chemicals
Persistent Organic Pollutants
Endocrine Disrupting Compounds
Heavy Metals
Bad Bugs and Food Poisoning
Listeria Monocytogenes
Toxoplasma Gondii
Common Sources of Food Borne Illness
Water
Water You Drink
Water You Swim (or Fish) In
Food Safety
Clean
Separate
Cook
Chill
When Eating Away from Home
Around the House
Painting
Pest Control: Indoors and Out
Cleaning
Beauty Care
Smelling Good: Fragrance
Looking Good: Cosmetics
Nail polish
Hair Care
In a Nutshell: Greener Living
~ CHAPTER SEVEN ~ FIRST TRIMESTER
What You’ll Find:
Frequently Asked Questions:
How Baby Is Growing
Fueling Your Little Bump: Weight Gain and Calorie Needs
Food Planning for the First Trimester
Eating Expectantly Diet: First Trimester
Protein Power
Protein: Quantity and Quality
Why You May Not Get Enough Protein
Other First Trimester Power Nutrients
Water
Building Nutrients
Zinc
Vitamin D
Antioxidants
Vitamin E
Vitamin C
First Trimester Diet Challenges
Morning Sickness
Other First Trimester Challenges Affected by Diet
~ CHAPTER EIGHT ~ SECOND TRIMESTER
What You’ll Find:
Frequently Asked Questions:
How Baby Is Growing
Feeding Your Bump: Weight Gain and Calorie Needs
Eating Expectantly Diet: Second Trimester
How do “Pounds” Translate into “Calories?”
How’s Your Diet?
Food-Planning for the Second Trimester
Lactose Intolerance
Second Trimester Power Nutrients
Iron
Iron Enhancers and Inhibitors
Fiber
Focus on Fruits and Vegetables
How to Get More Produce on Your Plate
Choosy Mothers Snack Smart!
Healthy Snacks
Healthier Travel
Air Travel
In the Car
At Your Destination
Second Trimester Diet Challenges
Constipation
Stress
~ CHAPTER NINE ~ THIRD TRIMESTER
What You’ll Find:
Frequently Asked Questions:
How Baby Is Growing
What Could Happen This Trimester
High Blood Pressure/Preeclampsia
Gestational Diabetes
Feeding Your Big Bump: Weight Gain and Calorie Needs
Eating Expectantly Diet: Third Trimester
Sample Meal Plan for the Third Trimester
Slashing Your Sugar
Food-Planning for the Third Trimester
Third Trimester Power Nutrients
Calcium
How To Be Sneaky with Calcium
Vitamin D
Magnesium
Potassium
Nutrients for Brain Development
Third Trimester Diet Challenges
Fatigue
Heartburn
Hemorrhoids
How’s Your Diet?
~ CHAPTER TEN ~ VEGETARIAN EATING
What You’ll Find:
Frequently Asked Questions:
Vegetarians: The Healthy Minority
Comparing Diets: Vegan vs. Non-Vegetarian
The Pregnant Vegetarian
Vegetarian Meal Planning Tips
Nutrients That May Be of Concern
Going Veggie During Pregnancy
Eating Out Vegetarian-Style
Questions You May Have
~ CHAPTER ELEVEN ~ HIGH RISK PREGNANCY
What You’ll Find:
Frequently Asked Questions:
Expect the Unexpected
Dealing with Your Emotions
You Are Not Alone
Problems with Blood Sugar: Diabetes
Pre-existing Diabetes
Gestational Diabetes
Keys to Controlling Gestational Diabetes
Be Choosy about Carbs
Keeping Track
Exercise: A Shot in the Arm
Questions You May Have
High Blood Pressure
Hypertensive Disorders of Pregnancy
Are you at Risk for Preeclampsia19,20?
Treatment
High Blood Pressure Problems
Make Sure Your Eating is BOLD and has DASH
Reducing Your Risk for the Next Pregnancy
When You’re Expecting Twins or More
What Can You Expect?
Factors Affecting Birthweights of Multiples
Your Diet
Resources for Parents of Multiples
Coping with Bed Rest
Welcome to “Club Bed”
Eating and Dietary Considerations
Exercise and Activity
Other Survival Tips
Older Moms
What Can You Expect?
What You Can Do
Pregnancy After Gastric Bypass Surgery
Nutrition Tips
~ CHAPTER TWELVE ~ CONSIDERING BREASTFEEDING
What You’ll Find:
Frequently Asked Questions:
Breastfeeding: 100% Natural
My Experiences: Stick with It for Success
The Right Choice: It’s Up to You
Why Choose Breastfeeding?
Breastfeeding: Benefits to Baby3
Breastfeeding: Benefits to Mom6
Possible Obstacles
Unsupportive Family and Friends
Unsupportive Hospital or Staff
Unsupportive Pediatrician or Staff
The Idea that You Don’t Have Enough Milk
Going Back to Work
Back to Work Checklist
Real Life Stories from Women Like You
Achieving Work-Life Balance
Nutrition during Breastfeeding
Eating Expectantly Diet: Best for Breastfeeding
Calorie Needs
Losing Weight and Breastfeeding
Fluid Needs
Other Nutrient Needs
Food Sensitivities in Breastfed Babies
Drugs and Breastfeeding
Breastfeeding for Special Groups
Moms of Multiples
Vegetarians
Preemies
Questions You May Have
More Information on Infant Feeding
~ CHAPTER THIRTEEN ~ FIRST WEEKS WITH BABY
What You’ll Find:
Frequently Asked Questions:
What to Expect after Delivery
Menus for the First Week with Baby
The Baby Blues
Losing That Baby Fat
Chew Away Stress and Save Calories with Gum
Moving Away from the "Diet" Mentality
Changing Habits
Learning from Others: Habits, Not Diets
Goal Setting
Evaluating Weight-Loss Plans
Postpartum Weight Loss—What To Expect?
The Calorie Equation
Eating Expectantly Diet: Lose That Baby Fat
Tales from the Trenches: How Dietitians Lost Their Baby Fat
Smart Substitutions
Lose Weight by Leaning toward Vegetarianism
Your Next Pregnancy—WHAT?
~ CHAPTER FOURTEEN ~ FITTING FITNESS IN
What You’ll Find:
Frequently Asked Questions:
Why Exercise?
Why You Should Exercise
Two All Star Pregnancy Exercises
The Pelvic Tilt
Kegels
Risks of Not Moving
When Exercise is NOT Recommended
Ten Tips for Smarter Exercise
1. Take it Easy
2. Don’t Jolt Your Joints
3. Watch Your Balance and Skip the Stilettos
4. Be Consistent
5. Warm Up and Cool Down
6. Hydrate Healthfully!
7. Keep Cool
8. Eat Enough
9. Support Yourself
10. Save the Competition for Post-Pregnancy
Avoid these Exercises31
Target Heart Rates
Fitting Fitness into Your Busy Lifestyle
My Personal Exercise Schedule
Twelve Sneaky Ways to Exercise
Yoga: Perfect For Pregnancy and Postpartum
Exercise After Pregnancy
How to Get Your Exercise Groove Back
Questions You May Have
~ CHAPTER FIFTEEN ~ STOCKING THE PREGNANT KITCHEN
What You’ll Find:
Frequently Asked Questions:
Your Kitchen: Time to Take Inventory
A Peek in My Kitchen
In My pantry
In My Freezer
In My Refrigerator
In My Produce Drawers
Using Food Labels to Your Advantage
What Can You Learn?
Label Basics
Take a Closer Look At These:
Use By and Sell By Dates
Eating on a Budget
Investing in the Long Term
Smart Shopping on a Budget
Stocking the Kitchen Toolbox
Keeping the Vitamins in Your Veggies
Nutrient Content Varies
Caring for Vegetables
Veggie Cooking Tips
Boost Your Veggies: Twelve Ways
Cooking Meats, Poultry and Fish
Decreasing HCAs and PHAs.
Eating Cleaner And Greener
Food Additives
Artificial Sweeteners
Eating Organic
~ CHAPTER SIXTEEN ~ EATING IN EATING OUT
What You’ll Find:
Frequently Asked Questions:
Kitchens are Gathering Cobwebs
Pitfalls of Eating Out
Large Portions
Fruits and Vegetables are Few and Far Between
More Opportunities for Food Borne Illness
Fat, Fat, Everywhere
Whole Grains are the Exception
Unknown Calorie Counts
The Urge to Splurge is Rampant
Lack of Low-fat Dairy
Pre-Meal Appetizers
Saturated in Salt
Free Refills and Super-Size Drinks
Dessert to Die For
At Your Favorite Type of Restaurant
Breakfast
Deli
Mexican
Italian
Asian
Middle Eastern
Indian
Continental/Fusion Cuisine
Get a Healthier Meal, Just by Asking
Questions to Ask
Choosing Nutritious Fast Foods
“Clean” Fast Food? Not Really
Tips for Making Fast-Food Meals More Nutritious
Last-Minute Meals from What’s in the Pantry
Ingredients to Keep on Hand
Main Dishes that Can be Made
Choosing Frozen Meal Options
Watching Your Sodium
Meal Starters
Budget Frozen Food
Burritos and Pocket Sandwiches