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