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    Pregnancy Nutrition: Good Health for You and Your Baby
    Pregnancy Nutrition: Good Health for You and Your Baby
    Pregnancy Nutrition: Good Health for You and Your Baby
    Ebook136 pages1 hour

    Pregnancy Nutrition: Good Health for You and Your Baby

    By The American Dietetic Association

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    About this ebook

    Quick Answers for a Healthy Start
    A healthy pregnancy starts with a well-balanced diet, but there's much more to know. For example: True or False?

    * You need to eat an extra 500 calories a day when pregnant.
    * Iron needs triple during pregnancy.
    * A high-fiber diet is important during pregnancy.

    Answers:
    * False. Pregnant women require 300 extra calories a day and nursing women need an extra 500 calories a day. You'll find more on calories and weight gain in Chapter 1 and nutrition tips while breast-feeding in Chapter 9.
    * False. Your need for iron doubles during pregnancy. Still, it can be difficult to get this much iron from food alone. That's why you should read more about iron in Chapter 3.
    * True. Fiber helps prevent constipation, a common occurrence during pregnancy. Learn tips for managing constipation, morning sickness, and other discomforts of pregnancy in Chapter 7.

    From the latest information on vitamin and mineral supplements and exercise to advice on losing weight after your baby is born, this handy book covers it all.

    LanguageEnglish
    PublisherTurner Publishing Company
    Release dateJul 1, 1998
    ISBN9781620459294
    Pregnancy Nutrition: Good Health for You and Your Baby

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      Book preview

      Pregnancy Nutrition - The American Dietetic Association

      Pregnancy

      Nutrition

      Good Health for you

      and your Baby

      Written for

      The American Dietetic Association

      by Elizabeth M. Ward, MS, RD

      JOHN WILEY & SONS, INC.

      New York · Chichester · Weinheim · Brisbane · Singapore · Toronto

      This book is printed on acid-free paper.

      Copyright © 1998 by the American Dietetic Association.

      All rights reserved

      Published by John Wiley & Sons, Inc.

      Published simultaneously in Canada

      Previously published by Chronimed Publishing

      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 permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4744. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 605 Third Avenue, New York, NY 10158-0012, (212) 850-6011, fax (212) 850-6008, E-Mail: PERMREQ@WILEY.COM.

      The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.

      Library of Congress Cataloging-in-Publication Data:

      ISBN 0-471-34697-7

      10 9 8 7 6 5

      Pregnancy Nutrition

      Good Health for you and your Baby

      Written for The American Dietetic Association by

      Elizabeth M. Ward, MS, RD Nutritionist, Harvard Vanguard Medical Associates Boston, Massachusetts

      The American Dietetic Association Reviewers:

      Lorri Fishman, MS, RD National Center for Nutrition and Dietetics

      Maureen Murtaugh, PhD, RD Rush Presbyterian St. Luke’s Medical Center Chicago, Illinois

      Technical Editor:

      Betsy Hornick, MS, RD The American Dietetic Association Chicago, Illinois

      The American Dietetic Association is the largest group of food and health professionals in the world. As the advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being.

      For expert answers to your nutrition questions, call the ADA/National Center for Nutrition and Dietetics Hot Line at (900) 225-5267. To listen to recorded messages or obtain a referral to a registered dietitian (RD) in your area, call (800) 366-1655. Visit the ADA’s Website at www.eatright.org.

      Contents

      Introduction

      Chapter 1—Weight Gain: How Much is Enough?

      Weighing In on Pregnancy

      Counting on Calories

      Chapter 2—Fueling a Healthy Pregnancy

      Carbohydrates

      Fiber: A Complex Issue

      Protein

      Fat

      Chapter 3—Vitamins and Minerals: The Supporting Cast

      Vital Vitamins

      Must-Have Minerals

      About Vitamin and Mineral Supplements

      Chapter 4—What’s to Drink?

      Fluids for Two

      Lowdown on Caffeine

      Alcohol Matters

      Lead: A Heavy Metal

      Chapter 5—An Eating Guide for Pregnancy

      Pyramid for Pregnancy

      Eating on the Run

      Chapter 6—An Active Pregnancy

      Physical Activity Tips

      Special Concerns

      Chapter 7—Managing the Discomforts of Pregnancy

      Morning Sickness

      Heartburn

      Constipation

      Hemorrhoids

      Swelling

      Food Aversions

      Chapter 8—Special Concerns During Pregnancy

      Food Safety

      The Vegetarian Mom-to-Be

      Special Health Conditions During Pregnancy

      Chapter 9—Postpartum Nutrition

      Weighing In on Weight Control

      Weight Loss Readiness

      Before Your Next Baby

      Appendix 1: Your Daily Food Checklist

      Appendix 2: Sample Daily Meal Plans

      Appendix 3: Delicious and Nutritious Recipes

      Index

      Introduction

      You’re pregnant! how wonderful! As a mother-to-be, you’ve taken on your most important role ever. Expecting a child gives new meaning to eating a well-balanced diet, cutting out alcohol and smoking, and getting enough rest. In fact, your habits during pregnancy can influence your child for the rest of his life. Leading a healthy lifestyle is the best way to show your love for your growing baby.

      The coming months will be filled with rapid growth—for both you and your baby—and changes that will bring excitement and joy, as well as fatigue, uncertainty, and apprehension. At times, you may feel as if you’re riding a rollercoaster of emotions, happy one minute and down in the dumps the next. This is normal and quite common during pregnancy as you experience many physical and emotional changes and anticipate the life changes a new baby brings.

      Pregnancy Nutrition was created to help make the eating right part of pregnancy easier. This essential guide is packed with practical advice. You’ll learn what to eat for your growing baby and how to manage side effects of pregnancy. And you’ll find answers to your many nutrition questions, presented in a simple, straightforward format.

      While Pregnancy Nutrition helps you navigate healthy eating, it is not a substitute for the guidance of a qualified health care provider, such as a licensed physician, a certified nurse midwife, or perinatal nurse practitioner. Every pregnancy is unique, and pregnant women should visit their health care provider regularly, beginning early in pregnancy.

      You’ve Just Found Out

      Home pregnancy tests make finding out you’re expecting quick, private, and convenient. Once you get a positive home pregnancy test reading, your doctor’s office may ask you to have it confirmed by a more sophisticated blood test done through a laboratory or by another urine test in the doctor’s office. Whatever the case, call your health care provider’s office to schedule your first prenatal appointment after a positive home test.

      Even with an appointment on the books, it can be weeks before you meet with your health care provider. What should you do in the meantime? Here are some suggestions to get you started on a healthy pregnancy.

      If you smoke, drink alcohol, or take any illicit drugs, stop now.

      Get plenty of rest.

      Exercise in moderation, not until exhaustion.

      If you’re taking a multivitamin and mineral supplement that provides no more than 100 percent of the RDA for nutrients, it’s fine to continue, but don’t take any other supplement, such as extra vitamin C, or herbs. Your health care provider may prescribe a prenatal vitamin and mineral supplement before your first prenatal visit. If so, then stop taking the multivitamin.

      Eat a

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