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Eating for Pregnancy
Your Essential Month-by-Month Nutrition Guide and Cookbook
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With Teresa Knight
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Eating for Pregnancy is the ultimate no-nonsense nutrition guide and cookbook for moms-to-be. Every pregnant woman understands that what she eats and drinks affects the baby growing within her. Yet many of them don’t have the time or energy to ensure they’re always eating right. The guide walks readers through pregnancy month-by-month to cover developmental highlights, body changes, and nutritional needs of the mother and baby. Each chapter shares delicious, healthful recipes that put a special emphasis on the nutrients that mother and baby need that month, during preconception, the nine months of pregnancy, and the postpartum period. Each of the 150 recipes highlights the essential nutrients for mom and growing baby, and provides handy nutritional breakdowns and complete meal ideas.
- 25 brand-new recipes and updated classics, with more quick and easy dishes, more vegan and vegetarian recipes and variations, and more gluten-free options
- The most up-to-date information on supplements, nutrient sources, environmental concerns, and high-risk pregnancies
- Guidance for mothers with diabetes or gestational diabetes, including low-carb meal plans, recipe variations, and dining-out strategies
Excerpt
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A SPECIAL NOTE FROM
Catherine Jones and Rose Ann Hudson, RD, LD
Welcome to the third edition of Eating for Pregnancy!
We are thrilled and honored to be a trusted source for pregnancy nutrition for the past fifteen years. We understand what pregnant women want and need and we do our best to deliver! While it’s hard to compete with intense cravings for pickles or rocky road ice cream, we offer 150 nutritious recipes that will tickle your taste buds and satisfy all your nutritional needs. We’ve redesigned this edition to track your baby’s monthly development and honed in on the specific nutrients to optimize your little one’s growth over the next nine months.
We know that creating a baby (or babies) is no easy feat. But with the combined knowledge and wisdom our amazing team has to offer, we hope you will feel comfortable in the hands of experts. With decades of experience, each of our contributors offers professional advice along with empathy and support.
Since we published the first edition of Eating for Pregnancy in 2003, we’ve noticed a powerful cooking movement toward consuming more whole foods and superfoods. We love this trend! We hope our book inspires you to leap toward eating healthy foods (maybe even trying some for the first time) and cooking at home! And, for all you mamas out there with special dietary needs, we’ve upgraded our recipes and complete meal ideas by adding notes on how to make recipes gluten-free, dairy-free, vegetarian, vegan, and helpful for women with diabetes during pregnancy.
These pages are filled with family-friendly recipes tested and enjoyed over the years by couples and families like yours. Convenience and speed are number one priorities in our hectic world. We get it. You need to eat well, sleep as much as possible, pee every five minutes, walk the dog, take your toddler to daycare, and head to work. We want to make sure breakfast, lunch, dinner, and all snacks in between are as stress-free, delicious, and healthy as they can be.
We hope the smart eating habits and recipes you incorporate into your lifestyle over the next nine months will stay with you and your family for years to come. Thank you for allowing us to be part of your incredible journey!
Big hugs and lots of love, Catherine and Rose Ann
A SPECIAL WELCOME FROM
Dr. Teresa Knight, OB-GYN
Hello Goddesses,
Although I have been a practicing obstetrician and gynecologist for many years, a baby’s first breath never ceases to amaze me. At every birth, I am deeply moved by the wondrous events that have allowed for that moment to occur. Our bodies are amazing! It is incredible to think what huge physiologic changes we go through to grow and sustain a baby. We truly are goddesses.
Throughout my career, my mission has been to empower women with the knowledge and options available to them to have the healthiest pregnancies and babies possible. I have seen many miraculous pregnancies and births. I have also at times felt helpless when the unexpected has happened to those who are expecting. But eating well is one variable that’s always within your control.
My patients ask me daily about their diet. Common questions are about organic foods, safe foods, and “superfoods.” My recommendation is always the same: Eat a variety of nutrient-dense foods and avoid processed foods as much as possible. This book provides the support to do just that. It includes a delicious collection of recipes for all kinds of dietary needs without getting bogged down by the latest trendy foods of the day. This comprehensive resource offers options for many different palates and nutritional needs, while covering all the recommended dietary intakes for pregnancy and lactation. It presents all of the ingredients we need to “bake our little bun(s) in the oven,” offering food sources and substitutions, easy recipe instructions, and meal ideas that are simple enough that you, your husband, your partner, or your helper can make it all happen.
This book is written with a strong foundation in science and a big dose of compassion from moms who understand that the making of a miracle is sometimes a huge challenge. Our bodies change to accommodate our growing child in ways that are beautiful and amazing, but can also be uncomfortable. You might be experiencing morning sickness, extreme fatigue, indigestion, heartburn, and various other hardships of pregnancy. But they will all pass. And you will have a beautiful baby in your arms.
I’d like to leave you with one of my favorite quotes from the author Marion C. Garretty: “Mother love is the fuel that enables a normal human being to do the impossible.”
—Dr. Knight
INTRODUCTION
Welcome to Eating for Pregnancy
Eating for Pregnancy was written to inform you of your specific nutritional needs before, during, and after pregnancy, and to give you delicious, easy ways to meet them—whether you are cooking at home, lunching at your desk, or on bed rest. Looking at the nutritional math of pregnancy is admittedly daunting, and meeting all of the daily dietary goals is indeed a challenge. But there is certainly more to a healthy pregnancy than consuming the perfect amounts of calcium and iron. Aim for balance. Combine a healthy eating plan with exercise and relaxation to make your prepregnancy months and pregnancy a healthy and enjoyable time.
FOR OUR MOMS TRYING TO CONCEIVE…
Gold star for planning ahead. Even before that magical moment of conception occurs, getting your beautiful body in prime condition is the best path forward for a healthy baby. Considering that more than 50 percent of women don’t plan their pregnancies, living a healthy lifestyle during your childbearing years is a fantastic guarantee that if conception occurs, your body is ready.
As you read this, you might be on your first day of actively planning to conceive, or you might have been trying for a few months, a year, or even longer. We know that the waiting game of tracking monthly ovulation with a thermometer and/or a phone app can be tedious and frustrating. But hang in there, because this is an excellent opportunity to get your body in the healthiest shape possible. We’ve got a whole section on preconception just for you. Please see here to 72. We’re with you every step of the way!
FOR OUR MOMS WHO ARE PREGNANT…
Congratulations! There is nothing quite like a positive pregnancy test to focus your attention on your lifestyle and eating habits. You will soon learn to share your body and your life with another human being who is totally dependent on you. Suddenly, you realize that everything you eat and drink and do with your body can directly affect the new life you are carrying. And, if you’re like most mothers-to-be, this profound realization makes you want the best for your baby.
If this is your first pregnancy, you’re in for an amazing journey. If you’ve been pregnant before, you know much about what lies ahead, but as you have probably been told, every pregnancy is different. The bottom line is that pregnancy is hard work. Some women have it harder than others, such as those carrying twins (or more!), women with diabetes or other complications during pregnancy, and women struggling with depression and anxiety.
Please remember that countless women have gone before you and countless more will follow; however, at this moment in time—we’re focused on you! Your pregnancy is the most important thing in your life right now. We’re here to guide you and to cheer you on. To be your companion at the grocery store, in the kitchen, and when you have a question about your nutritional needs.
Inhale. Exhale. And, relax. Think positive thoughts. We believe in you. Learn to trust your body. In the end, whether your pregnancy was meticulously planned, medically coaxed, or happened by surprise, one thing is certain—your life will never be the same. As a new mom, you’re about to experience a special kind of love that surpasses all others on this planet. Mom + Baby. There is no stronger bond, and it begins in the womb.
LET YOUR MIRACULOUS PREGNANCY JOURNEY BEGIN…
• Consult your doctor or care team if you think you may be pregnant, or if your at-home pregnancy test is positive.
• Quit smoking, stop drinking alcohol, and strictly limit or give up caffeinated beverages, including coffee, tea, and soft drinks.
• Inform your doctor of any prescription, over-the-counter, and/or illicit drugs you are taking.
• Reevaluate your eating habits. Do you skip breakfast? Eat fast food for lunch? Graze on junk food for dinner? Please inform your care team of any dietary concerns, food allergies, or medical conditions that may affect nutrient absorption. You may need additional supplements or a customized eating plan.
• Get moving. Exercise will help you maintain an appropriate pregnancy weight and can help prevent gestational diabetes1 and gestational hypertension.2 Exercise will increase your energy and can help overcome insomnia, stress, anxiety, and depression. It can also help alleviate gas, heartburn, and constipation. Recruit your partner, significant other, family member, friend, or co-worker to keep you motivated.
• Eliminate as much stress as possible from your work and home environment. Carve out time to unload and detox. This will keep you emotionally stable when your hormones play tricks on you. Take a minute or two to think about tools you can use to de-stress. Is it music, meditation, a walk, exercise, yoga, a nap, movie, phone call, date night, or connecting with friends?
• Get plenty of rest. Pregnancy fatigue is in a class of its own. Don’t fight it. Your body needs the extra sleep for a reason. Plan a fatigue schedule for added downtime, especially during the first and third trimesters. During the first trimester, the increased level of progesterone causes sleepiness and shortness of breath, and during the third, carrying the extra body weight often increases fatigue. Aim for eight hours of sleep at night and take short naps with your legs elevated during the day.
• Pregnant women should be aware of certain dangerous food-borne illnesses and take precautions to avoid them. These include listeriosis (see here), toxoplasmosis (see here), E. coli (see here), and salmonellosis (see here).
• Limit your consumption of certain large fish, such as swordfish and shark, which could potentially contain high levels of methylmercury (see here).
• Avoid X-rays, hot tubs, saunas, massages (unless they are done by a trained and certified prenatal therapist), inverted yoga poses, contact sports, and any activity that has an increased risk of falls, such as skiing.
• Finally, enjoy every day of your pregnancy as much as possible. As Rose Ann always tells her patients: You may only experience pregnancy once, so enjoy it as best you can.
Your Nutritional Needs, Plus a Whole Lot More
During pregnancy, good eating habits are more important than ever. Although “eating for two” is a common expression, it is a bit misleading. While you are pregnant, you are not really eating for two; you are eating mindfully for one.
It’s important to learn about the nutritional value of the foods you’re eating and to pick them with care. Selecting a variety of nutrient-rich foods versus calorie-rich foods will help prevent excessive weight gain, which can put you at risk for high blood pressure, gestational diabetes, and obesity postpregnancy. On the other hand, insufficient calorie intake can result in inadequate weight gain and in the breakdown of stored fats (or ketones) in the mother’s blood and urine, which can be harmful for the fetus. We know that might sound scary, but you’ll find the balance. Listen to your body, make smart choices, and you’re 90 percent of the way there.
So, what is the ideal diet for you? Striking a balance between healthy weight gain and nutritional intake is not as daunting as it seems. We promise! You have a lot of wiggle room to eat according to your preferred diet, food allergies, special needs, and taste buds, which you might find change drastically and without warning during pregnancy. Your prenatal vitamin and any supplements you are prescribed act as a safety net. The real power behind your baby’s development and your own health will be the healthy foods you consume every day.
YOUR DAILY CALORIE NEEDS
In the second and third trimesters, most pregnant women increase their calorie intake by about 300 calories per day, assuming that their prior caloric intake was adequate. Certain factors may increase nutritional requirements above the estimated demands of pregnancy, including poor nutritional status, obesity, young maternal age (teenage pregnancy), carrying multiples, closely spaced births, breastfeeding one or more children while pregnant, continued high level of physical activity, certain disease states (such as diabetes), and use of cigarettes, alcohol, and legal or illegal drugs. Women who fit into any of these categories should consult a registered dietitian for customized nutritional advice.
How many calories do you specifically need? A pregnant woman should generally consume between 1,800 and 3,000 calories per day depending on her prepregnant height and weight (body mass index, or BMI; see here), stage of pregnancy, physical activity level (PAL), and age. To determine your specific calorie needs (also called estimated energy requirement, or EER), refer to the following chart. Here, you will find a BMI chart and a formula to adjust calorie requirements if you are underweight, overweight, obese, carrying twins, triplets, or if you are a teenager. Your doctor and care team should always have the final word in your nutritional requirements.
ESTIMATED ENERGY REQUIREMENT (EER) FOR WOMEN 30 YEARS OF AGE DURING PREGNANCY1
FIRST TRIMESTER
HEIGHT (M) [FT & IN]: 1.50 (59) [4′11″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 1,625
1,803
2,025
2,291
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 1,762
1,956
2,198
2,489
HEIGHT (M) [FT & IN]: 1.65 (65) [5′5″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 1,816
2,016
2,267
2,567
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 1,982
2,202
2,477
2,807
HEIGHT (M) [FT & IN]: 1.80 (71) [5′11″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 2,015
2,239
2,519
2,855
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,211
2,459
2,769
03,141
SECOND TRIMESTER
HEIGHT (M) [FT & IN]: 1.50 (59) [4′11″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 1,965
2,143
2,365
2,631
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,102
2,296
2,538
2,829
HEIGHT (M) [FT & IN]: 1.65 (65) [5′5″]
Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 2,156
2,356
2,607
2,907
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,322
2,542
2,817
3,147
HEIGHT (M) [FT & IN]: 1.80 (71) [5′11″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 2,355
2,579
2,859
3,195
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,551
2,799
3,109
3,481
THIRD TRIMESTER
HEIGHT (M) [FT & IN]: 1.50 (59) [4′11″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 2,075
2,253
2,475
2,741
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,212
2,406
2,648
2,939
HEIGHT (M) [FT & IN]: 1.65 (65) [5′5″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 2,266
2,466
2,717
3,017
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,432
2,652
2,927
3,257
HEIGHT (M) [FT & IN]: 1.80 (71) [5′11″]
PHYSICAL ACTIVITY LEVEL (PAL): Sedentary
Low Active
Active
Very Active
PREPREGNANCY BMI OF 18.5 KG/M2 CALORIES REQUIRED: 2,465
2,689
2,969
3,305
PREPREGNANCY BMI OF 24.99 KG/M2 CALORIES REQUIRED: 2,661
2,909
3,219
3,591
For each year below 30, add 7 kcals per day; for each year above 30 subtract 7 kcals per day
PAL = physical activity level
Activity Levels:2
Sedentary = Typical daily living activities
Low Active = Typical daily living activities plus 30 to 60 minutes of daily moderate activity
Active = Typical daily living activities plus 60 minutes of daily moderate activity
Very Active = Typical daily living activities plus at least 60 minutes of daily moderate activity plus an additional 60 minutes of vigorous activity, or 120 minutes of moderate activity
RATE OF WEIGHT GAIN
Just as important as the total number of pounds gained is the rate at which the weight is gained. Aim for about 2 to 5 pounds in the first trimester and 3.5 pounds per month for the remainder of pregnancy. Ideally, your total weight gain during pregnancy should be between 25 and 35 pounds; however, your prepregnant weight and certain conditions will affect the amount of weight you may be advised to gain.
AVERAGE WEIGHT GAIN DURING PREGNANCY3
PREPREGNANT WEIGHT/CONDITION: Average weight
DESCRIPTION: Within ideal body weight range
WEIGHT GAIN: 25 to 35 lbs
PREPREGNANT WEIGHT/CONDITION: Underweight prepregnant weight
DESCRIPTION: 10% below ideal body weight
WEIGHT GAIN: 28 to 40 lbs
PREPREGNANT WEIGHT/CONDITION: Overweight prepregnant weight
DESCRIPTION: 20% above ideal body weight
WEIGHT GAIN: 15 to 25 lbs
PREPREGNANT WEIGHT/CONDITION: Obese
DESCRIPTION: 30% above ideal body weight
WEIGHT GAIN: 11 to 20 lbs
PREPREGNANT WEIGHT/CONDITION: Woman carrying twins
DESCRIPTION:
WEIGHT GAIN: 40 to 45 lbs
At the end of the day, please don’t become obsessed with your weight gain—in fact, feel free to put away your scale. Your weight will be closely monitored by your doctor during each office visit. A trend of excessive or inadequate weight gain in more than one month—a gain of more than 5 pounds or less than 2—indicates that your dietary intake may need to be evaluated. If your weight gain is excessive and on an upward trend overall, take an inventory of your eating habits to pinpoint problem areas. It may be the foods and beverages you are consuming, or the portion sizes might be an issue. If you are losing weight or experiencing inadequate weight gain, reevaluate your exercise plan, particularly if you work out every day. In addition to increasing calories, you may also need to increase the amount of protein and calcium in your diet.
Where do all those extra pounds come from? The following is the generally accepted breakdown.4 Keep in mind that it is not unusual to have a large one-month weight gain sometime in the second trimester. This may be attributable to a 25 percent increase in blood and fluid volume for the mother.
NUMBER OF POUNDS: 6 to 8
SOURCE OF WEIGHT GAIN: Baby
NUMBER OF POUNDS: 4 to 6
SOURCE OF WEIGHT GAIN: Maternal stores of fat and nutrients
NUMBER OF POUNDS: 3 to 4
SOURCE OF WEIGHT GAIN: Increased blood volume
NUMBER OF POUNDS: 2 to 3
SOURCE OF WEIGHT GAIN: Increased fluid volume
NUMBER OF POUNDS: 2
SOURCE OF WEIGHT GAIN: Uterus
NUMBER OF POUNDS: 2
SOURCE OF WEIGHT GAIN: Amniotic fluid
NUMBER OF POUNDS: 1.5
SOURCE OF WEIGHT GAIN: Placenta
NUMBER OF POUNDS: 1 to 2
SOURCE OF WEIGHT GAIN: Breast enlargement
YOUR NUTRIENT NEEDS
It’s helpful to understand the most important nutrients, their role in your baby’s development, and how they nourish and sustain your own body.
We know this is a lot of information to digest all at once. Please read it in small chunks and refer to it throughout your pregnancy. It’s meant as a reference guide. The most important thing is to figure out ways to use the information in your daily food choices and cooking. Together we can make it happen!
INTRODUCING THE MACRONUTRIENTS
Energy
We all need energy, especially during pregnancy. Energy comes from protein, carbohydrates, and fats. Calories are the single most important nutritional factor in determining birth weight. Calorie intakes during pregnancy vary from woman to woman depending on a number of factors, such as her metabolism, prepregnancy weight, whether she is carrying multiples, her stage of pregnancy, and physical activity level. It is estimated that, on average, a pregnant woman requires a total of 85,000 additional calories over the course of forty weeks of pregnancy. This breaks down to approximately the 300 extra calories per day.5 During the first trimester, energy needs are generally low, and 300 additional daily calories are not required. Needs begin to pick up in the fourth month as the uterus, mammary glands, placenta, and fetus grow and blood volume increases. In the later stages of pregnancy, energy needs climb again to support the growing fetus and the mother’s extra weight. To be exact, the recommended general daily intake is an increase in daily calories of 340 calories in the second trimester, and 452 calories in the third trimester.6
PROTEIN
Genre:
- "This is the ultimate pregnancy book... I wish I would have had this book when I went through my pregnancies... A must-have for yourself, your sister, relative, neighbor, or even the perfect reading material while waiting at the doctor's office!"—San Francisco Review of Books, Rachel Dehning
- "[Jones, Hudson, and Knight] bring a wealth of expertise to the project... [This book is] like a warm conversation with a knowledgeable friend."—Kirkus Review
- "Impressively comprehensive, thoughtfully informative, exceptionally 'user friendly' in organization, and deftly well presented throughout, [Eating for Pregnancy] is an ideal gift for anyone expecting a child."—Midwest Book Reviews
- "[A] fantastic, one-stop, nutritional guide for all expectant mothers that also lays the foundation for overall healthy nutrition beyond pregnancy [with an] abundance of recipes that contain wonderful ingredients and nutritional information... Well done!"—Feathered Quill Book Review
- "The recipes not only look delicious, but are artfully organized into stages of pregnancy, as well as postpartum... Eating for Pregnancy presents information on nutrition in pregnancy in a well-balanced way, focusing on sourcing nutrients from a whole-food diet."—Midwifery
- "[E]very page I flipped to made me say "yum!"... The nutritional and medical information is easy to follow and grasp. The recipes are also appealing to non-pregnant people. This should appeal to those with partners and other children, so that everyone gets fed and gets fed well."—Kate Sissons, Katesissons.com, Doula, Yoga & Educator
- "[A]n incredible resource... I highly recommend using Eating for Pregnancy throughout your pregnancy to keep your body as healthy as possible."—A Life in Labor
- "[W]ell-thought-out and comprehensive... This is a great resource chock full of recipes and guidance for pregnant women. I will definitely be recommending this book to my clients."—Nancy Mae, MA, MS, Author, Coach & Creator of the Energetic Fertility Method
- On Sale
- Jul 2, 2019
- Page Count
- 432 pages
- Publisher
- Da Capo Lifelong Books
- ISBN-13
- 9780738285122
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