A
adolescents, 14
aerobic exercise, 59
agave nectar, 314
ALA (alpha-linolenic acid), 13
alcohol, 2, 18, 48, 68, 313, 323
amniotic fluid, 9–10
anencephaly, 20
antacids, 42
anxiety (PPD), 323
aromatherapy, 41
artificial sweeteners, 12, 314
Aspartame, 12
B
“baby blues,” 319, 321, 322–323
back pain, 335
bananas, freezing, 176
barley, cooking instructions and tips, 113
bed rest restrictions, 49
beef, cooking to well-done stage, 38
Bennett, Shoshana, 320–321
beta-carotene, 18
biotin, 22
blood
cell development, 20–21
blood glucose levels
controlling, tips for, 55
high, effect on fetus, 51
logging levels, 55
magnesium, 16
manganese, 16
stabilizing, with protein, 11, 41, 52
target levels for, 54
testing for, 54
walking to lower, 55
blood pressure, 16
blue light glasses, 326
blurred vision, 45
body mass index (BMI), 7, 337–338
bone development, 14–19
BPA (bisphenol-A), 39
brain development, 10, 13, 20, 22, 71
breakfast, importance of, 52, 332
breakfasts, low-carb, 362
breastfeeding
at-a-glance daily nutrients for, 22–23
basic advice for, 313–314
calories needed, 313
challenges, 317
daily nutritional requirements, 314–315
dieting while, 328
extra help for, 312
health benefits, 311–312
ideal nutrition, 311–313
improving milk flow, 315–316
multiples, 315
nutrients for baby’s development, 315
questions and answers, 314–317
for vegetarians and vegans, 314
breathing exercises, 325
brown rice, cooking instructions and tips, 112–113
brunch, low-carb, 362
bulgur wheat, cooking instructions and tips, 113
B vitamins, 20–22, 28, 64, 324. See also specific B vitamins.
C
caffeine, 68, 69, 70, 314, 323
calcium
bioavailability, optimizing, 26
for bones, blood, and nerve transmission, 14
for breastfeeding, 314–315
daily recommended intake, 14, 22, 344
dairy sources of, 344
depletion, 14
effect on iron absorption, 47
health benefits, 14
for leg cramps, 61
maximizing absorption of, 14, 26
nondairy sources of, 25, 26, 344–345
requirements for vegetarian and vegan diets, 26
for teens, 47
calories
for breastfeeding mothers, 313, 315
counting, 333
daily needs for, 6–8
estimated energy requirement, 7
inadequate, 6
for multiples, 50
for teens, 47
weight-loss guidelines, 333–334
carbohydrates
complex, choosing, 11
consuming daily, 64
for fetal development, 11
gluten-free, 25
for PPD, 323
cats, and toxoplasmosis, 28–30
celiac disease, 25
cell development, 12, 13, 16–22, 71–71
Changes in mom’s body month-by-month
bloating, 76, 100, 126, 154, 178, 204, 234, 258, 284
blood volume, 284
Braxton Hicks contractions, 178, 204, 234, 258, 284
breast changes, 76, 100, 126, 154, 204, 234, 258, 284
cervix dilation, 284
constipation, 76, 100, 126, 154, 178, 204, 234, 258, 284
dizziness, 100, 126, 154, 178, 204, 234, 284
fatigue, 76, 100, 126, 154, 234, 284
food aversions and cravings, 100, 126, 154
frequent urination, 76, 100, 126, 154, 178, 203, 234, 258, 284
gas, 76, 100, 126, 154, 178, 203, 234, 258, 284
heartburn, 178, 204, 234, 258, 284
heightened smell, 100, 126, 154, 204
hemorrhoids, 178, 204, 234, 258, 284
indigestion, 178, 204, 234, 258, 284
leg cramps, 178, 204, 234, 258, 284
lightening, 284
lightheadedness, 100, 126, 154, 178, 204, 234, 284
mood swings, 100
morning sickness, 76, 100, 126
mucus plug, 284
nasal congestion/nose bleeds, 154
nesting syndrome, 284
placenta brain, 100
spotting/bleeding, 76, 100, 126
vaginal discharge, 100, 126, 154
water break, 284
chia seeds, 44
chicken, cooking to well-done stage, 38
cholesterol, 16
complete meal ideas, 65
complex carbohydrates, 11
continuous glucose monitors, 54
cooking odors, 41
corpse pose, 336
counting calories for weight loss, 333
counting carbohydrates, 53, 64
couscous, cooking instructions and tips, 112
crash diets, 332
D
dairy-free recipe symbol, 65
dental care, 47
depression. See also postpartum depression
consulting a professional about, 330
exercise for, 325
sleep and, 325–326
DHA (docosahexaenoic acid), 13, 38, 324, 341–342
diabetes and gestational diabetes mellitus (GDM)
about, 51
blood glucose target levels, 54
complications, 51
defined, 51
dietary guidelines, 52–53
entering pregnancy with, 68
finger pricking, 52
low-carb recipes for, 351–352
meal planning, 42
menus for, 361–364
pregestational, 51
progression to type 2, 58
questions and answers about, 53–58
reducing risk of, 68
risk factors for, 54
diabetes educators, 53
diets and dieting
best way to start, 331
consulting doctor about, 327
deciding when to begin, 329
emotional baggage and, 331–332
getting support for, 330–331
healthy eating tips, 332–333
in teens, 48
dinners, for diabetes during pregnancy, 52
dinners, low-carb ideas for, 364
DNA, 19–20doctors
confirming pregnancy with, 2
consulting, about dieting, 327
consulting, about exercise, 69, 328, 335
before you conceive, 67
due date calculations, 72
E
eating disorder, 69
eclampsia, 46
E. coli, 30–31
emotional baggage, 331–332
emotional support, 326
endorphins, 325
energy needs during pregnancy, 10
EPA (eicosapentaenoic acid), 13, 38, 341–342
erythritol, 12
essential oils, 41
estimated energy requirements, 7, 10
exercise
consulting doctor about, 69, 328, 335
controlling blood sugar with, 55–56, 59
as a daily habit, 68
to ease constipation, 44
at home, 335–336
with PIH, 61
for PPD, 232
precautions for certain women, 69
for pregnant women over 35, 49
reducing depression with, 325
safety tips, 53
warning signs to stop, 59–61, 336
for weight loss, 334–336
exhaustion, 330
F
fad diets, 333
fast food, 333
fats, healthy, 12–13, 52, 64. See also omega-3 fatty acids
fertilization, 75
fetal age, 72
fetal alcohol exposure (FAE), 18
fetal alcohol syndrome (FAS), 18
fetal brain development, 10, 12
Fetal development month-by-month
bone, 125, 153, 177, 203, 233, 257, 283
brain, 75, 99, 125, 153, 177, 203, 233, 257, 283
cell, 75, 99, 125, 153, 177, 203, 233, 257, 283
ear/hearing, 125, 153, 177, 203, 233, 257, 283
eye/vision, 99, 125, 153, 177, 203, 233, 257, 283
heart, 99, 125, 153, 177, 203, 233, 257, 283
lung, 153, 177, 203, 233, 257, 283
muscle, 125, 153, 177, 203, 233, 257, 283
nervous system, 177, 203, 233, 257, 283
organ, 75, 99, 125, 153, 177, 203, 233, 257, 283
sensory, 153, 177, 203, 233, 257, 283
sexual organ, 125, 153, 177, 203, 233, 283
tooth, 125, 153, 177, 203, 233, 283
vernix caseosa, 177, 203, 233, 257, 283
fiber, supplemental, 44
first trimester
calorie requirements, 7
constipation during, 43
heartburn in, 41
month 1 (weeks 1–4), 75–77
month 2 (weeks 5–8), 99–101
month 3 (weeks 9–13), 125–127
progesterone levels in, 3
fish
DHA and EPA content in, 341–342
fish sandwiches, safety of, 37
fish sticks, safety of, 37
high in mercury, risks from, 3, 35–37, 314
low in mercury, 36
omega-3 fatty acids in, 13
raw, avoiding, 36
safe choices in, 13
USDA and EPA guidelines on, 36, 314
fish oil supplements, 37–38
Floradix iron supplements, 44
fluoride, 22flours, gluten-free, 25
fluids. See water
folic acid/folate, 20, 60, 64, 324, 347–348
folic acid supplements, 40, 67
food allergies, 24–26
food aversions, 43
food-borne illnesses
E. coli, 30–31
listeriosis, 33–35
salmonella, 31–33
Salmonella enteriditis (SE), 32–33, 160
Toxoplasmosis, 28
food cravings, 43
food journals, 331
food poisoning, 56
food safety tips
cooking food to “well-done” stage, 38
E. coli, 30–31
listeriosis, 33–35
methylmercury, 35–37
safe plastics, 39
salmonella, 31–33
Salmonella enteriditis (SE), 32–33
toxoplasmosis, 28–30
fourth trimester, 309
fresh air, 41
fussiness, 316–317
G
gas, 42
gas-producing foods, 42
gastric bypass surgery, 45
gestational age, 72
gestational diabetes. See diabetes
gestational hypertension, 3, 45, 46, 48
ginger supplements, 40
gingivitis, 47
glucagon, 58
glucometer, 54
glucose, 51
gluten-free diets, 25
gluten-free recipe symbol, 65
grain-based flours, 265
grains, 112–113
greens, cleaning and storing, 85
gum disease, 47
H
HALT (hungry, angry, lonely, and tired), 330
head circumference, 13
heart rates, 60
heartburn, 41–42
high blood pressure, 45–46, 48
high blood sugar levels, 51
high-risk pregnancies, 44
hormones, pregnancy-related, 50–51, 55
hot tubs, 3
hyperemesis gravidarum, 40
hyperthermia, 60
I
immune system development, 13, 17
implantation, 75
increased blood volume, 9
indigestion, 41–42
insulin resistance, 51
Internal Family Systems Model (IFS), 331
iodized salt, 27
iron
combatting fatigue with, 324
constipation, 43–44
daily recommended intake, 15, 27, 342
health benefits, 15–16
hemoglobin, 15
maximizing absorption of, 16, 27, 47
plant-based sources of, 27
for PPD, 324
requirements for vegetarians and vegans, 27
sources of, 342–343
stores, 15
iron-deficiency anemia, 15, 43, 46–47
J
journaling, 331
junk food, 333
K
Kegels, 61–62
kidney functioning, 17
king mackerel, 36
L
labor, 14
lactation. See breastfeeding
laxatives, 43
leg cramps, 61
listeriosis, 33–35
litter boxes, 30
liver, minimizing consumption of, 18
low birth weight, 47–48
low blue light glasses, 326
low-carb recipe symbols, 65
low-carb recipes for diabetes during pregnancy, 351–352
lunches, for diabetes during pregnancy, 52
lunches, low-carb, 363
lymph node swelling, 30
M
macronutrients, 10–13
macrosomia, 54
massages, 3
meals, skipping, 332
meat, undercooked or raw, 30, 31, 32
medications and prescriptions, 2, 42, 313
mental clarity, 324
menus
for diabetes during pregnancy, 361–364
for pregnancy for one week, ideas for, 353–356
suggested, on recipe pages, 65
for vegetarian and vegan pregnancies, 357–360
mercury, about, 36
minerals, 14–18, 64. See also specific minerals
miscarriages, 20, 45, 48, 68, 118
monounsaturated fats, 12
month 1 (weeks 1–4), 75–77
month 2 (weeks 5–8), 99–101
month 3 (weeks 9–13), 125–127
month 4 (weeks 14–17), 153–155
month 5 (weeks 18–22), 177–179
month 6 (weeks 23–27), 203–205
month 7 (weeks 28–31), 233–235
month 8 (weeks 32–35), 257–259
month 9 (weeks 36–40), 283–285
mood balance, 324
MTHFR (methylene tetrahydrofolate
reductace), 20
multiples, pregnancies with, 20, 46, 50, 69
muscle cramping, 16–17, 61, 336
muscle tissue formation, 10–11
mushrooms, cleaning, 85
N
Narula, Elna, 50
nervous system development, 20–21, 35
neural tube defects, 20
neural tube development, 22
nicotine addiction, 68
nondairy calcium sources, 25
nutrients. See also specific types
to combat depression, 323
consuming daily, 64
essential minerals and vitamins, 14–24
macronutrients, 10–13
prior to conception, 70–72
nutritional information, in recipes, 64
nutrition labels, 53
nuts, toasting and freezing, 281
nuts and nut butters, 52
O
oat flour, making at home, 265
oats, types of, 183
obese women, 20, 44–46, 53, 317, 330
olive oils, choosing, 141
omega-3 fatty acids
for breastfeeding, 315
for depression, 324
for fetal development, 12–13
health benefits, 13
recommended daily intake, 13, 22, 341
omega-3 supplements, 38, 315, 324
oral and facial birth defects, 20
oral hygiene, 47
oral medications for diabetes, 57organic coffee, 35, 69
overeating, 330
oxalic acid (oxalates), 26
P
panic disorders, 325
pantothenic acid (vitamin B4), 22
PCB. See polychlorinated biphenyls
pelvic floor exercises, 61–62
physical activity levels, 7, 10, 23
phytic acid (phytates), 26, 27
phytonutrients, 53
pica, 43
plastics, 39
polychlorinated biphenyls (PCB), 35
polyunsaturated fats, 12
pork, cooking to well-done stage, 38
postpartum. See also breastfeeding; postpartum depression; weight loss
daily nutrients for, 22–23
Postpartum Assistance for Mothers, 321
postpartum depression (PPD)
compared with “baby blues,” 319
dietary recommendations for, 322–323
Dr. Shosh’s personal story, 320
personal story of, 320–321
prevention, 13
questions and answers, 323–326
special nutrients for, 323–324
symptoms of, 321–322
postpartum psychosis, 322
Postpartum Support International, 321
posture, 59
PPD. See postpartum depression.
preconception
blood glucose control for diabetes, 57
daily nutrients for, 22–23
getting healthy during, 1
healthy weight gain, 67
methylmercury concerns, 37
nutritional guidelines, 70–72
optimal foods for, 71
what you need to know, 67–69
pregestational diabetes, 51
pregnancy
adolescents, 14
daily nutrients for, 22–23
gingivitis, 47
with multiples, 14
pregnancy-induced hypertension (PIH), 61, 69
premature birth, 48
prenatal care, 67
prenatal exercise classes, 59
prenatal vitamins
choosing, 24
with DHA, 13
with iron, 15
prior to conception, 67
while breastfeeding, 313
prescriptions and medications, 2, 42, 313
progesterone, 3
protein
balancing blood sugar with, 52
for breastfeeding, 315
daily recommended intake, 11, 315, 339, 340
for fetal development, 10–11
for morning sickness, 41
for PPD, 323,
requirements for vegetarians and vegans, 26
for pregnant moms, 10–11
for teens, 47
vegan sources of, 340–341
vegetarian sources of, 26
prunes, 44
psychotherapy, 330
Q
quick and easy recipe symbol, 65
quinoa, cooking instructions and tips, 112
R
rebound scurvy, 19
recipes
carb counts (CARBS), 64
low-carb, for diabetes, 351–352
nutritional information, 64
special diet symbols, 65
reflux, 41–42
registered dieticians, 6, 45, 48, 50, 53
resistance training, 59
riboflavin, 23
riboflavin (vitamin B2), 21
rice, brown, cooking instructions and tips, 112–113
rickets, 316
RNA, 20
Rule of Fifteen, 58
S
salad ingredients, shelf life for, 213
salmonella, 31–33
Salmonella enteriditis (SE), 32–33, 160
salt, iodized, 27
saturated fats, 12
saunas, 3
Schwartz, Richard C., 331
scurvy, 19
seafood consumptions recommendations, 36
seaweed, 27
second trimester
month 4 (weeks 14–17), 153–155
month 5 (weeks 18–22), 177–179
month 6 (weeks 23–27), 203–205
seeds and seed butters, 52
selenium
good sources of, 17
health benefits, 17
recommended daily intake, 17, 23
self-care activities, 329
shark, 36
shellfish, 35–37
shortness of breath, 3, 47, 59, 258, 336
shoulder dystocia, 51
sickle cell anemia, 46
SIDS (sudden infant death syndrome), 48, 311
simple sugars, 11
skeletal growth, 14
snacks
for diet plans, 332
healthy low-calorie, 240
low-carb, ideas for, 361–362
and morning sickness, 41
protein-rich, ideas for, 11
soy products, phytic acid in, 27
special diets, during pregnancy, 24–26
spina bifida, 20
Squatty Potty, 44
stiff neck, 34
stillbirth, 48
strength training, 59
sudden infant death syndrome (SIDS), 48, 311
sugar cravings, 324
sunscreen, 19
sweeteners, artificial, 12, 314
swordfish, 36
synthetic folic acid, 20
T
talk test, for exercise, 61
tannins, 27
tea, 70
teenagers, pregnant, 47–48
test strips, 54
thalassemia, 46
third trimester
constipation, 43
controlling blood sugar, 55
fatigue, 3
indigestion and heartburn, 41
month 7 (weeks 28–31), 233–235
month 8 (weeks 32–35), 257–259
month 9 (weeks 36–40), 283–285
thyroid functioning, 15–17
tilefish, 36
toothpaste, 47
toxoplasmosis, 28–30
trans fats, 12
traveling, smart eating while, 56
triplets, 50
TUMS, 14
tuna steaks, mercury in, 37
turkey, cooking to well-done stage, 38
twins, 50
underweight women, 67–68
unsaturated fats, 12
UTI, 24
uterus, 9–10
V
vegan diets
algae oil supplements for, 38
and breastfeeding, 314
general information, 25–26
macronutrient, mineral, and vitamin needs, 26–28
menus for, 359–360
pantry staples for, 29
vegan recipe symbols, 65
vegetarian diets
algae oil supplements for, 38
and breastfeeding, 314
general information, 25–26
iron supplements for, 44
macronutrient, mineral, and vitamin needs, 26–28
menus for, 357–358
optimizing nutrients in, 26
vitamin A, 12, 18, 23, 315, 345–346
vitamin B4, 22
vitamin B6
for breastfeeding, 315
daily recommended intake, 21, 23
health benefits, 21
for mood balance, 324
for morning sickness, 40
for PPD, 324
vitamin B12
for breastfeeding, 315
daily recommended intake, 20–21, 23
health benefits, 20
for low energy and depression, 324
plant-based sources of, 28
for PPD, 324
supplements, 27
for vegetarians and vegans, 28, 314
vitamin C
daily recommended intake, 19, 23, 346
excessive, note about, 19
health benefits, 19
and iron absorption, 16, 27, 47
rebound scurvy, 19
vitamin D
for breastfed infants, 315–316
combining with calcium, 14
daily recommended intake, 19, 23
good sources of, 19
health benefits, 19
for PPD, 324
supplements, 26
toxic levels, 19
warding off depression with, 324
vitamins. See also prenatal vitamins; specific vitamins
W
Wade, Linda, 328
water
and constipation, 44
daily intake, 23
before exercising, 336
importance of, 23–24
between meals and snacks, 40
unsafe, alternatives to, 56
while breastfeeding, 314
while dieting, 333
weight, healthy, 67
weight gain
average, during pregnancy, 9
composition of, during pregnancy, 9
with diabetes, 54
excessive during pregnancy, 46
inadequate, effect on fetus, 6, 9
obesity, 45
for pregnant teens, 48
recommended rate for, 8
for women with triplets, 50
for women with twins, 50
weight loss postpartum. See also diets and dieting
basic advice for, 327–328
and breastfeeding, 312
calorie guidelines, 333–334
creating a diet plan, 332
HALT, 330
questions and answers, 328–332
setting goals for, 329
weight loss mantra, 327
well-done temperature guide, 38
wristband, for morning sickness, 41
X
xylitol, 12
Y
yogurt, for lactose intolerant moms, 25
yo-yo diets, 332
Z
zinc
for breastfeeding, 315
daily recommended intake, 18, 23, 27
good sources of, 18
health benefits, 18
requirements for vegetarians and vegans, 27
vegetarian and vegan sources of, 27–28