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Index
Foreword
Introduction
Chapter 1: Why You Should Have a Real Food Pregnancy
Chapter 1: Why You Should Have a Real Food Pregnancy
Why Real Food?
Chapter 2: Real Food Nutrition for Pregnancy
Chapter 2: Real Food Nutrition for Pregnancy
What is Real Food?
Should I “Eat for Two?”
Macronutrients
Carbohydrates
Protein
Fat
Vegetables
Fluids
Salt
How to Combine Foods
The Plate Method
Mindful Eating
Meal Timing & Spacing
Tips for Getting Started
Chapter 3: Foods That Build a Healthy Baby
Chapter 3: Foods That Build a Healthy Baby
Eggs
Liver
Meat on the Bone, Slow-Cooked Meat, and Bone Broth
Vegetables, Especially Leafy Greens
Salmon, Fatty Fish, and Other Seafood
Full-Fat and Fermented Dairy Products
The Challenge of a Vegetarian Diet During Pregnancy
Summary
Chapter 4: Foods That Don’t Build a Healthy Baby
Chapter 4: Foods That Don’t Build a Healthy Baby
Common Sense About “Foods to Avoid” Lists
Eating on the “Safe Side” vs. Risking Nutrient Deficiencies
Food Safety Precautions
Support Your Immune System
Foods to Limit or Avoid
Alcohol
Caffeine
Refined Carbohydrates
Sugar
Artificial Sweeteners
Vegetable Oils
Trans Fats
Soy
Summary
Chapter 5: Meal Plans
Chapter 5: Meal Plans
A Little Encouragement
7 Days of Real Food Meal Plans
Snacks
Beverages
Summary
Chapter 6: Supplements
Chapter 6: Supplements
Prenatal Vitamins
Vitamin D
Omega-3 Fats and Fish Oil
Probiotics
Calcium
Magnesium
Iron
Gelatin and Collagen
Chia Seeds
Herbs
Other Supplements
Summary
Chapter 7: Pregnancy Expectations & Common Complaints
Chapter 7: Pregnancy Expectations & Common Complaints
Nausea and Vomiting
Food Aversions and Cravings
Heartburn
Constipation and Hemorrhoids
Weight Gain
High Blood Pressure
High Blood Sugar
Summary
Chapter 8: Exercise
Chapter 8: Exercise
Overall Benefits of Exercise
Benefits of Exercise for Your Baby
Starting an Exercise Program
Exercise Precautions for Pregnancy
Abdominal, Back, and Pelvic Floor Strength
Sample Exercises
Adjusting Exercise by Trimester
Summary
Chapter 9: Lab Tests
Chapter 9: Lab Tests
Vitamin D
Iron
Thyroid
Screening for Gestational Diabetes
Advanced Testing
Note on Ketone Testing
Summary
Chapter 10: Toxins
Chapter 10: Toxins
Chemicals in Plastic (BPA and Phthalates)
Parabens
Pesticides
Non-stick Pans & Related Chemicals (PFCs)
Fluoride
Aluminum
Mercury
Other Chemicals to Avoid
Summary
Chapter 11: Stress & Mental Health
Chapter 11: Stress & Mental Health
Side Effects of Stress
Tips to Reduce Prenatal Stress
Summary
Chapter 12: The Fourth Trimester
Chapter 12: The Fourth Trimester
A Traditional Approach to Postpartum Healing
Real Food & Postpartum Nutrient Repletion
Breastfeeding
Supplements
Lab Testing
Exercise & Physical Recovery
Weight Loss & Loving Your Body
Mental & Emotional Health
Pregnancy Spacing
Summary
Recipe Appendix
References
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