What to Expect Eating Well When You're Expecting

by Murkoff, Heidi Eisenberg; Mazel, Sharon

• ISBN13: 9780761133261
• ISBN10: 0761133267
• Format: Paperback
• Copyright: 2005-05-02
• Publisher: Workman Pub Co

Summary

Announcing Eating Well When You're Expecting, providing moms-to-be with a realistic approach to navigating healthily and deliciously through the nine months of pregnancy'”at home, in the office, over the holidays, in restaurants. Thorough chapters are devoted to nutrition, weight gain, food safety, the postpartum diet, and how to eat when trying to conceive again. And, very exciting, the book comes with 150 contemporary, tasty, and healthy recipes that feed mom and baby well, take little time to prepare, and are gentle on queasy tummies. A departure from its predecessor, What to Eat When You're Expecting, which has 976,000 copies in print, Eating Well loses the whole-wheatier-than-thou attitude, and comes with a light, reader-friendly tone while delivering the most up-to-date information. At the heart of the book are hundreds of pressing questions every mother-to-be has: Is it true I shouldn't eat any food cooked with alcohol? Will the caffeine in coffee cross into my baby's bloodstream? Help!'”I'm entering my second trimester, and I'm losing weight, not gaining. Is all sushi off limits? How do I get enough calcium if I'm lactose intolerant? I keep dreaming about a hot fudge sundae'”can I indulge? Guess what: the answer is yes.

Table of Contents

INTRODUCTION: THE DISH ON EATING WELL	viii
Part 1: Eating Well	1	(236)
CHAPTER ONE: EATING WELL FOR TWO	2	(10)
Eating Well: What's in It for Baby
Eating Well: What's in It for You
The ABC's (and DEF's) of Eating Well When You're Expecting
So What Does Eating Well Really Mean?
Ready to Get Started?
CHAPTER TWO: EATING WELL FOR A COMFORTABLE PREGNANCY	12	(26)
Morning Sickness
Variety and the Morning-Sick Mom
The Six-Meal Solution
Food Cravings
Try These Instead
Don't Eat This at Home (or Anywhere)
Food Aversions
Constipation
Fine Fuzzy Friend
The Scoop on Poop
A Pain in the Rear
Gassiness
Try These Instead
Heartburn
How Can You Spell Relief?
Fatigue
ABC's (and DEF's) for Fighting Fatigue
The Flip Side of Fatigue
What's Eating You? Maybe It's What You're Eating
CHAPTER THREE: HEALTHY WEIGHT GAIN FOR BABY AND YOU	38	(19)
How Much Should You Gain?
Gaining Weight at the Right Rate
Calculating Your BMI
Rate of Weight Gain
Weight Check Do's and Don'ts
The Downside of Too Little Weight Gain
The Downside of Too Much Weight Gain
So Where Does All the Weight Go?
Weighing In
Plot Your Weight Gain
If You're Gaining Too Fast
Pointers for the Plus-Sized
Fighting the Fat with Fact
If You're Gaining Too Slowly
If You're Gaining for Three...or More
The Long Road Back
Loving Your Pregnant Body
Boys Will Be Boys
CHAPTER FOUR: THE NUTRIENTS THAT MAKE A BABY	57	(17)
A Baby in the Making
The Placenta at Work
From A to Zinc: An Encyclopedia of Vitamins and Minerals
What's an Ug?
Don't Do the Math
Food Fortification Frenzy
Beyond Vitamins and Minerals
CHAPTER FIVE: THE PREGNANCY DIET	74	(34)
Nine Basic Principles for Nine Months of Healthy Eating
My Baby, the Parasite?
The Low-Down on Low-Carb
Short on Sugar
The Pregnancy Daily Dozen
The Truth About Eating for Two
Divide, Combine, and Conquer
Shake it Up, Baby
Visual Reality
Count 'Em Once, Count 'Em Twice
One Serving Size Doesn't Fit All
An Apple (and Two Carrots and a Cup of Broccoli) a Day
Don't Go Against the Grain
Didn't Make the List?
Veggies and Fat Do Mix
A Fabulous Fat
Take It with a Grain of Salt
Water, Water Everywhere
Lose the Guilt
Ideal...Get Real
Launch a Snack Attack
CHAPTER SIX: THE EXPECTANT GOURMET	108	(43)
Evaluating Your Eating Habits
Dear Food Diary
Making a Change for the Better
Planning Ahead
Taking Stock of Your Kitchen
Shopping for a Healthy Kitchen
Cruising the Food Aisles
A Good Egg
Foods That Make the Grade
Dressing for Success
Keeping Those Vitamins In
Microwave Smarts
The Whole Truth About Whole Wheat
Beans and Gas
Pass on the Peanuts?
Sowing the Seeds
Herb Hazards
The Proof Is in the Pigment
The Joy of Soy
Fast Fat Facts
Home, Home (and Healthier) on the Range
Playing Label Detective
The Big-Type Hype
Labels Defined
Preparing It All
Bar None?
CHAPTER SEVEN: EATING SAFELY WHEN YOU'RE EXPECTING	151	(27)
Keeping Your Kitchen Safe
Home Is Where the Health Is...Or Is It?
Taking Out Tonight?
Keeping Your Foods Safe
The Dating Game
Safe Produce
Produce-Phobic, Pasteurized, Please
No Sprouts for Your Little Sprout
Safe Meat, Poultry, and Fish
A Meat Myth That's All Wet
What Did Your Dinner Have for Dinner?
Now You Tell Me?
Is It Done Yet?
Mold and Moms-to-Be
Safe Dairy
Listeria Alert
Safe Eggs
Milk Sense
Off the Menu
Don't Mix This
Wine in Dinner?
Standing in for the Sauce
Try These Instead
Just for the Halibut
Use with Care
The Biotech Boom
How Sweet It Is
Brewing up Trouble?
Energy in a Can?
CHAPTER EIGHT: EATING WELL WHENEVER, WHEREVER	178	(22)
On the Job
What's for Lunch?
While Traveling
Fill 'Er Up
When Eating Out
What's on the Menu?
At Parties
During the Holidays On a Shoestring
When Time Is Tight
CHAPTER NINE: EATING WELL IN EVERY SITUATION	200	(15)
When You're Sick
Weighing in on That Ounce of Prevention
If You're Carrying Multiples
If You're a Vegetarian
Vegetarians, Fear Not
If You Can't Handle Dairy
Test Your Intolerance
Gestational Diabetes
When You're on Bed Rest
CHAPTER TEN: EATING WELL POSTPARTUM	215	(16)
The Postpartum Diet
Don't Forget Your DHA
Eating Well While Breastfeeding
New Baby Keeping You Down?
Vitamins and the Nursing Mother
Packed with Peanuts?
The Breastfeeding Vegetarian
Nursing Twins (or More)?
Shedding Pounds Postpartum
CHAPTER ELEVEN: EATING WELL FOR THE NEXT BABY	231	(6)
Why Plan?
The Carb Conception Connection
Adding On
Fertile Foods?
Cutting Back
Prepregnancy Diet
Getting Weight Under Control
Part 2: CookingWell	237	(217)
BREAKFAST	239	(16)
More 'Egg'cellent Fillings
It's No Yolk
Pancake Add-ins
Quick Fruit Syrups
Hot Potato
MUFFINS	255	(10)
Muffins Now, Muffins Later
Going Fruity? Getting Nutty?
Flour Power
Muffin Math
The Art of Concentration
Just Can't Concentrate?
SANDWICHES	265	(15)
What a Spread: "Not Honey Mustard"
All Washed Up
A Toast to Toasting
Fill 'Er Up
SOUPS AND CHILIES	280	(18)
Burn, Baby, Burn?
Make Soup a Meal
Wrap It Up, I'll Eat It Here
The Cream of the Crop
PASTA	298	(15)
Pasta Primer
How Much Pasta?
Chickened Out?
Pasta Presto
Saucy Secrets
SALADS	313	(22)
Enough Is Like a Feast
A Better Balsamic Vinaigrette
A Quick Shave
Dressing It Up
Carrots Only
The Heart of the Matter
Move Over, Croutons
MEAT	335	(14)
Want to Beef Up?
Cook It Once, Eat It All Week
Stir-Fry Made Even Easier
POULTRY	349	(18)
Bigger Breasts?
Cooking in a Packet
FISH AND SEAFOOD	367	(23)
Full of Fish?
Cucumber Sauce?
Minute Meals
Roast This
Speedy Salsa
VEGETABLES AND OTHER SIDES	390	(32)
Steaming Savvy
Vegetables in a Flash
Microbaked Potatoes
Great Greens
The Grain Game
"MOCKTAILS" AND SMOOTHIES	422	(9)
Get Juiced Without the Acid
Soothing Smoothies
DESSERTS	431	(23)
Not Nuts for Nuts?
Relax, It's Just Flax
Pop Them into Your Freezer
Sweet Dreams?
The Pie Thickens
Can You Top This?
Rolling in Dough
CONVERSION TABLE	454	(1)
GENERAL INDEX	455	(9)
RECIPE INDEX	464