What to Eat When You're Expecting

What to Eat When You're Expecting

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by Arlene Eisenberg, Heidi Murkoff, Sandee Hathaway
     
 

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You are what you eat, and your baby is, too. "What To Eat When You're Expecting" is an easy-to-follow, up-to-date diet plan using a simple system to monitor servings from 12 food groups (Daily Dozen) that promote fetal development and maternal well-being.

Sympathetic to the modern woman's particular concerns and time pressures, it offers 100 delicious recipes for

Overview

You are what you eat, and your baby is, too. "What To Eat When You're Expecting" is an easy-to-follow, up-to-date diet plan using a simple system to monitor servings from 12 food groups (Daily Dozen) that promote fetal development and maternal well-being.

Sympathetic to the modern woman's particular concerns and time pressures, it offers 100 delicious recipes for nutritionally balanced meals; advice for vegetarians; warnings to those who drink, smoke, or fast; and encouragement to all who plan to breastfeed.

Editorial Reviews

Publishers Weekly - Publisher's Weekly
This mother-and-daughters team, authors of What to Expect When You're Expecting, present what they call the Best-Odds Diet, a clear, well-informed and easy-to-follow plan that places emphasis on lean protein, plenty of calcium, vitamin C and other minerals and vitamins. (Scaled down, this diet could enhance anybody's health anytime.) Daily requirements are calculated in servings. Ice cream and pickles, as well as any other sugary, salty and overly processed foods, are frowned upon by the authors, but allowances for "cheating'' are made. The book proceeds from the needs of mother and fetus to changing eating habits to problems like morning sickness and heartburn and what a vegetarian mother should do to ensure correct nutrition. One-hundred tasty and practical recipes follow.
Library Journal
Dedicated to "the very important premise that diet has statistically dramatic influence on the outcome of pregnancy,'' the authors focus on what to eat to ensure as healthy a child as possible. Topics range from preparing for pregnancy to preparing for the second child, and include food for dad and other kids too. Being comfortable, eating while nursing, food groups, monitoring weight gain, how to indulge cravings and avoid aversions, and what to watch out for (alcohol, for example) are also included. Perhaps the strongest section is that with recipes. A solidly written book, recommended for those who are willing to monitor their pregnancies carefully. --Patty Miller, New Hampshire Vocational-Technical Coll., Laconia

Product Details

ISBN-13:
9780207157271
Publisher:
HarperCollins Publishers Australia
Publication date:
03/01/1990
Pages:
333
Product dimensions:
6.10(w) x 9.21(h) x 0.75(d)

Read an Excerpt


(From What to Eat When You're Expecting)

SELECTIVE CHEATING

Cheat no more than once a week with no more than one serving of one of the following (during pregnancy):

Pretzels or potato or corn chips, preferably all-natural, lightly salted or unsalted varieties (ten chips are about five percent of your day's calorie allowance)

Roll, bagel, bread, English muffin made with refined flour, preferably enriched

White pasta, preferably with a nourishing sauce such as primavera or marinara

Pizza, with plenty of cheese plus peppers, mushrooms, or other vegetables

Bran or whole-grain (made with sugar or honey) muffin

No-nitrate hot dog, preferably chicken or turkey instead of beef or pork

French fries, preferably crisp, not greasy

A fast-food burger on a bun-whole grain if possible

Frozen yogurt, not chocolate or coffee; preferably with toppings of raisins, nuts, wheat germ, or fresh fruit

Pancakes or waffles made with white flour topped by fruit-only preserves instead of syrup

BROWN-BAGGING IT

Expectant mothers don't just get hungry in the kitchen, at their desks, or in restaurants. The get hungry in department stores, at playgrounds and at lots of other places where food isn't available. That's why a roomy, well-stocked handbag is a pregnant woman's most important accessory. Fill yours with any of the following-in tightly covered containers or sealed or well-tied plastic bags-and don't leave home without it:

Whole-grain crackers, bread sticks, or bread

Dried fruit (with nuts, if you're not gaining weight quickly enough)

Fresh fruit

Small cubes of hard cheese

Hard-boiled eggs (they'll be fine for several hours without refrigeration)

A thermos of juice or milk

A mini jar or plastic sandwich bag of wheat germ, which should be refrigerated when not in your handbag

KICKING CAFFEINE

For the casual coffee drinker, giving up the occasional cup won't take any special effort. But even for the one-cup-a-morning drinker, and especially for the heavy caffeine user, the habit won't be so easy to kick. There will be both physical and emotional withdrawal symptoms, including headache, fatigue, and lethargy. With the following decaffeinating program, they can all be minimized or eliminated and even the most ingrained habit kicked.

Determine your reason for quitting. In your case, it should be clear-cut: to give your baby the best odds for being born healthy.

Determine what needs the caffeine fills. If it's the need for a hot start to your day or end to your meal, switch to a naturally decaffeinated coffee or tea. If it's the taste, a good quality brewed decaffeinated variety should satisfy. If it's caffeinated cola you thirst for,

substitute club soda or seltzer flavored with lemon or lime.

If your habit is more of a ritual, change the time and place of the ritual and the beverage that goes with it. Read the paper on the way to work, watch the late news in bed. For most caffeine abusers, it's the lift that's the most missed. Though there is no pregnancy-approved direct substitute for caffeine, orange juice may do the trick, particularly for a mid-morning or late afternoon droop.

Keep your energy up. Eat frequently, either snacking between three large meals or eating six small meals a day, concentrating on high-protein and complex carbohydrate foods, and don't skip your vitamin supplement. Exercise in moderation, get enough sleep, and don't confuse the caffeine-withdrawl droop with the fatigue of pregnancy, which is more pronounced in the first and third trimesters.

Excerpted from What To Eat When You're Expecting. Reprinted with permission by Workman Publishing.

Meet the Author

Sandee Hathaway holds a Bachelor of Science in Nursing degree from Boston University. An experienced RN with a specialty in obstetrics and neonatal care, Sandee lives in Waban, Massachussets, with her husband and three children.

Arlene Eisenberg worked on all three editions of What to Expect When You're Expecting and remained active in the What To Expect Foundation until her death in February 2001. She was also co-author, with Heidi Murkoff, of the "What to Expect" magazine columns.

It all started with a baby…and a book. Heidi Murkoff conceived the idea for What to Expect When You're Expecting during her first pregnancy, when she couldn’t find answers to her questions or reassurance for her worries in the books she’d turned to for much-needed advice. Determined to write a guide that would help other expectant parents sleep better at night, Heidi delivered the proposal for What to Expect When You’re Expecting just hours before delivering her daughter, Emma.

Dubbed the “pregnancy bible”, the iconic New York Times bestseller is now in its all-new fourth edition, with over 17 million copies in print, and according to USA Today, is read by 93 percent of women who read a pregnancy book. Other titles in the series include Eating Well When You’re Expecting, What to Expect the First Year, What to Expect Before You’re Expecting (a complete preconception plan), and the newest member of the What to Expect family: What to Expect the Second Year, the must-have guide for parents of toddlers. The What to Expect books have sold more than 34 million copies in the US alone, and are published in over 30 languages.

In 2005, Heidi expanded the What to Expect (WTE) brand online with WhatToExpect.com – the interactive, state-of-the-internet companion to the WTE books, and home to a vibrant, vast, yet close-knit community of 3 million parents. In 2009, WTE went mobile with the WTE Pregnancy Tracker (the most popular pregnancy app in the world), the WTE Fertility Tracker, the WTE Baby Name Finder, and the WTE First Year Tracker.
Heidi’s passionate commitment to moms and babies led to the creation of the What to Expect Foundation, a nonprofit organization dedicated to helping underserved families expect healthy pregnancies, safe deliveries, and healthy, happy babies. With a beautiful, culturally appropriate low-literac

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What to Eat When You're Expecting 3 out of 5 based on 0 ratings. 6 reviews.
Guest More than 1 year ago
This book is complete insanity. The idea that you can give up sugar, yummy carbs and everything else you love while undergoing changes that you body has never experienced before is foolhardy at best and designed to make expectant mothers feel inadequate at worst. There are so many better books out there for soon to be moms
Guest More than 1 year ago
I found this book helpful. I've actually ridded my house of all the "junk". I'm also cooking healthier. I admit that I don't follow the book to a "T". I use moderation and use this book. Some of the recipes are time consuming. I've enjoyed the bread and the dessert section. The main course section could use some reworking.
Guest More than 1 year ago
I gained five pounds in one miserable week early in my first pregnancy while stuffing my face in order to eat the required number of servings of everything the book said I needed, then gave up. My OB wanted to know what happened to cause the weight gain, and snorted when I gave her the title of this book, telling me to throw it away. You would be better off getting an everyday nutrition book (I recommend The 15 Minute Meal Planner by Emilie Barnes & Sue Gregg...chapters are broken down into 15 minute reading sections) and make sure you eat a variety of fresh, whole foods, staying away from the highly processed, high sugar, high fat convenience foods, as I am with this second pregnancy. It's really that easy! Keep It Simple, Sister!
Guest More than 1 year ago
I've read negative reviews about the 'what to expect' books, but I think you need to keep in mind that these books, and especially this one on eating, are meant to be preachy. If you want the very best odds for your pregnancy, follow this diet. It's not easy. You can't have sugar or refined grains, which is difficult for some people. The recipes are nutritious and offer a wonderful opportunity to try something new. I'ts fun to try something new and know it's for my baby's best chance throughout her life. I'm sure many people would find this diet difficult to follow, but it's easy to understand and it is the VERY BEST for my baby, which is so important to me!
Guest More than 1 year ago
This book helped me out greatly. It even tells you what chemicals and preservatives are safe and which to avoid (and explains what they are and why). It lists basically everything you need to know about eating while you are pregnant. Even fast food and foreign food. My only concern is that it was published in 1986 and many more tests on what is safe and what should be avoided have been conducted since then. I still found it to be a great source of information.
Guest More than 1 year ago
I bought this book for recipes that were nutritional and delicious, I was sadly dissapointed. The technical information is good (how many daily serving of what food group,etc.)but the authors seem preachy and unrealistic about how to get ALL those serving in whole day. What I thought I was buying was a practical guide to eating well during pregnancy. What I got was something totally different!