Eating for Pregnancy: Your Essential Month-by-Month Nutrition Guide and Cookbook

by Catherine Jones, Rose Ann Hudson, Teresa Knight (With)

Overview

The comprehensive pregnancy nutrition guide, completely revised to cover baby's development and mom's health month by month, and updated with the latest research and 25 new recipes

Eating for Pregnancy is the ultimate no-nonsense nutrition guide and cookbook for moms-to-be. Every pregnant woman understands that what she eats and drinks affects the baby growing within her. Yet many of them don't have the time or energy to ensure they're always eating right. The guide walks readers through pregnancy month-by-month to cover developmental highlights, body changes, and nutritional needs of the mother and baby. Each chapter shares delicious, healthful recipes that put a special emphasis on the nutrients that mother and baby need that month, during preconception, the nine months of pregnancy, and the postpartum period. Each of the 150 recipes highlights the essential nutrients for mom and growing baby, and provides handy nutritional breakdowns and complete meal ideas.


This new edition has been completely revised and updated with:

• 25 brand-new recipes and updated classics, with more quick and easy dishes, more vegan and vegetarian recipes and variations, and more gluten-free options
• The most up-to-date information on supplements, nutrient sources, environmental concerns, and high-risk pregnancies
• Guidance for mothers with diabetes or gestational diabetes, including low-carb meal plans, recipe variations, and dining-out strategies

Product Details

ISBN-13:	9780738285108
Publisher:	Grand Central Publishing
Publication date:	07/02/2019
Edition description:	3rd Revised ed.
Pages:	416
Product dimensions:	7.40(w) x 9.00(h) x 1.20(d)

About the Author

Catherine Jones is the award-winning author or coauthor of numerous cookbooks. She is also the cofounder and CEO of Werbie, LLC, a startup connecting women and technology that is developing an FDA-approved mobile health software system.

Rose Ann Hudson, RD, LD, is a registered dietitian and licensed dietitian specializing in perinatal nutrition. She has been on the staff of Inova Fairfax Hospital, in the obstetrics department, for more than twenty years. She served on the staff of Columbia Hospital for Women in Washington, DC for thirteen years, and has a private practice specializing in high-risk pregnancies for more than twenty-five years. Seeing thousands of patients every year, she is an expert on the nutritional needs of both low-risk and high-risk pregnancies. She lives with her husband in Rockville, Maryland. She has two daughters who have many of the same nutrition and baby passions. Her daughter Emily is a writer, vegan, and enjoys cooking and experimenting with healthy recipes. Rachel is a labor and delivery registered nurse.

Teresa Knight, MD, was a board-certified obstetrician/gynecologist and a Fellow of the American College of Obstetrics and Gynecology. She was the founder of Women's Health Specialists of Saint Louis. In addition to her medical practice, she was an advisor to health-tech companies and received recognition for her contribution to the development of a traveling health clinic for perinatal services for homeless women. She was the medical director for the Family Planning Clinic of Franklin County. Dr. Knight also worked in Tanzania, providing women's health training for medical providers. She appeared regularly on local TV program and other media in her hometown of St. Louis, Missouri. We are all deeply saddened that in October 2018 Dr. Knight lost her battle with cancer. She was an incredible physician with unparalleled compassion and dedication to women's health. We will always remember and love her. She is survived by her husband, Bradford Smith, and two children, Vincent and Elisa.

Instagram: @eatingforpregnancy

Table of Contents

A Special Note from Catherine Jones and Rose Ann Hudson, RD, LD xiii

A Special Welcome from Dr. Teresa Knight, OB-GYN, FACOG xv

Introduction: Welcome to Eating for Pregnancy

For Our Moms Trying to Conceive … 1

For Our Moms Who Are Pregnant… 2

Let Your Miraculous Pregnancy Journey Begin… 2

Your Nutritional Needs, Plus a Whole Lot More

Your Daily Calorie Needs 6

Rate of Weight Gain 8

Your Nutrient Needs 10

Introducing the Macronutrients 10

Essential Minerals and Vitamins 14

Special Diets and Food Allergies During Pregnancy 24

Food Safety Tips 28

Common Annoyances During Pregnancy 39

Special Conditions During Pregnancy 44

Safe Exercise During Pregnancy 58

9 Months of Baby Talk, Nutritional Advice, and Awesome Recipes

Preconception: Optimizing Your Body for Pregnancy

What You Need to Know If You're Trying to Conceive … 67

Making This the Healthiest Time for You 70

Fortifying Foods and Recipes for the First Trimester: Let the Countdown Begin

Month 1 Fertilization and Implantation

Your Baby's Development 75

Changes in Your Body 76

Ideal Nutrition 76

Recipes for Month 1 78

Gingery Cran-Bran Muffins 79

Just Plain Yummy Avocado 80

Toast High-Folate Spinach Bean Dip 81

Lentil Soup with Brown Rice and Spinach 82

Everyone's Favorite Caesar Salad 84

Fusilli Pesto Salad with Mozzarella and Artichokes 86

Sweet Potato Rounds 88

Easy Rice and Green Lentil Side Dish 89

Swiss Chard with Soy Sauce 90

Three-Bean Chili 91

Asian-Style Soba Noodles with Chicken 93

Awesome Chicken Burgers 94

Make It Again Meat Loaf 95

No-Bake Nutty Energy Balls 97

TGIF Strawberry-Lime Marga-Chia 98

Month 2 Embryo Evolving: Organs and Systems Developing

Your Baby's Development 99

Changes in Your Body 100

Ideal Nutrition 100

Recipes for Month 2 102

Ginger-Mint Soother for Morning Sickness 103

French Toast Banana Sandwich 104

Perfect Homemade Granola 105

Vitamin-Rich Butternut Squash Soup 106

Easy Black Bean Soup 107

Quick Romaine and Avocado Salad 109

Pr-Egg-O Salad 110

Best-Ever Tabbouleh Salad 111

Superhealthy Lentil Salad 114

Kale with Cranberries and Walnuts 115

Old Bay Tofu Cakes with Cocktail Sauce 116

Panfried Chicken with Tzatziki 118

BBQ Chicken Two Ways 120

Juicy Turkey Burgers 122

Ricotta Cheesecake with Berries 124

Month 3 Fetus Forming: Construction Zone Ahead

Your Baby's Development 125

Changes in Your Body 126

Ideal Nutrition 126

Recipes for Month 3 128

Supergreen Drink 129

Refreshing Fruit Salad 130

Good Morning Sunshine Smoothie Bowl 131

Banana Nut Muffins 132

Easy Veggie Frittata 133

Just Plain Good Guacamole 135

Creamy Asparagus Artichoke Soup 136

Hot and Sweet Veggie Salad 137

Yummy Three-Bean Salad 138

Roasted New Potatoes and Bell Peppers 139

Capellini with Fresh Tomatoes and Goat Cheese 140

Groovy Veggie Burgers 142

Salmon with Toasted Almonds, Capers, and Herbs 144

Family-Friendly Chicken Curry 145

Favorite Fajitas on the Grill 146

Baby-Blue-Berry Buckle 148

Nourishing Recipes for the Second Trimester: Maturing at Full Speed

Month 4 Beginning to Look Like a Baby

Your Baby's Development 153

Changes in Your Body 154

Ideal Nutrition 154

Recipes for Month 4 156

Mango-Chia Smoothie 157

Dutch Baby Pancake Bliss 158

Spinach and Cheese Omelet for One 159

Glorious Edamame Dip 161

Turkish-Style Red Lentil Soup 162

My Big Fat Greek Salad 163

Lemony Slaw 164

Orzo Salad with Ginger-Sesame Dressing 165

Easy Lemon Garlic Spinach 167

Maple Glazed Carrots 168

Zucchini Noodles with Spicy Shrimp 169

Sheet Pan Roasted Chicken Dinner 171

Indian-Spiced Salmon with Cucumber-Tomato Salsa 172

Chili-Rubbed Pork Chops 174

Best-Ever Flank Steak with Salsa Verde 175

Strawberry-Banana N'ice Cream 176

Month 5 Boy, Girl, or Secret?

Your Baby's Development 177

Changes in Your Body 178

Ideal Nutrition 178

Recipes for Month 5 180

Easy Whole Wheat Pancakes 181

Quick Strawberry-Raspberry Syrup 182

Great Green Broccoli-Spinach Soup 184

Cucumber-Tomato Yogurt Salad 185

Asian-Inspired Spinach Salad 186

Tasty Tuna Salad Sandwich 187

Tomato-Mozzarella Salad 188

Roasted Asparagus 189

Lima Beans with Artichoke Hearts and Dill 190

Mac and Cheese with Broccoli 191

Delicious Dal 192

Crab Cakes with Homemade Tartar Sauce 193

Mustard-Tarragon Pork Tenderloin 195

Grilled Chicken Kebabs 196

Favorite Spaghetti and Meat Sauce 198

Carrot Cake with Cream Cheese Frosting 200

Month 6 Face, Hair, Lungs, Eyes, and Taste

Your Baby's Development 203

Changes in Your Body 204

Ideal Nutrition 204

Recipes for Month 6 206

Pineapple-Banana-Calcium Smoothie 207

Weekend Pecan Waffles 208

Pasta, Bean, and Vegetable Soup 209

Creamy Cauliflower Soup 211

Salad in a Jar with Classic Vinaigrette 212

Awesome Homemade Salad Dressings 214

Chicken Salad with Dried Apricots and Almonds 216

Classic Creamed Spinach 217

Light and Healthy Vegetable Ragout 218

Mexican-Style Rice and Beans 220

Twenty-Minute Tomato Sauce 221

Easy-Bake Meatballs 222

Baked Salmon with Mustard-Dill Sauce 224

Terrific Turkey Chili 226

Grilled or Broiled Lamb Chops 228

Peach and Blackberry Cobbler 229

Body-Building Recipes for the Third Trimester: Grow, Baby, Grow

Month 7 Intense Brain Development

Your Baby's Development 233

Changes in Your Body 233

Ideal Nutrition 234

Recipes for Month 7 236

Ricotta Pancakes with Blueberry Sauce 237

Yummy Granola Parfait 239

Green Split Pea Soup 241

Easy Cheese-y Toast 243

Tomato, Hearts of Palm, and Asparagus Salad 244

Snappy Mediterranean-Style Chicken Salad 245

Grilled or Roasted Vegetables 246

Greek-Style Broccoli 248

Lentil, Brown Rice, and Mushroom Pilaf 249

Southern-Style Sweet Potato Casserole 250

Tilapia Mediterranean Style 252

Lemon-Herb Grilled Chicken 253

Asian-Style Beef and Bok Choy 254

Protein-Packed Burritos 255

Apple-Blueberry Crisp 256

Month 8 Growth and Immune System Development

Your Baby's Development 257

Changes in Your Body 257

Ideal Nutrition 258

Recipes for Month 8 260

Omega-Charged Chia Juice 261

Ham and Egg Cups 262

Spiced-Up Hash Browns 263

No-Brainer Banana Vegan Pancakes 264

Best-Ever Bruschetta 266

Beef, Barley, and Vegetable Soup 267

Beets with Goat Cheese and Greens 269

Nutty Baked Acorn Squash 270

Cauliflower-Broccoli Rice 271

Couscous Salad with Chickpeas and Artichokes 272

Spaghetti with Herbed Tofu Balls 273

Baked Salmon and Broccoli Rabe with Scallion-Ginger Sauce 275

Slow-Cooked Ginger-Garlic Chicken 277

Steak on the Grill 279

Chunky Apple and Apricot Sauce 280

Dreamy Chia Pudding with Berries 282

Month 9 Getting Ready for Birth and Beyond

Your Baby's Development 283

Changes in Your Body 284

Ideal Nutrition 284

Recipes for Month 9 286

Berry- Peach - Flax Smoothie 287

Perfect Popovers 288

Gazpacho (Without the Gas) 289

Healthy Hummus 290

Favorite Broccoli Slaw 291

Loaded Sesame Noodles 292

Black Bean, Mushroom, and Spinach Quesadillas 293

Okra and Tomatoes Greek Style 294

Roasted Brussels Sprouts 295

Best-Ever Vegetarian Lasagne 296

Salmon with Artichoke-Olive Tapenade 298

Baked or Fried Chicken Tenders 300

Hearty Beef Stew 302

Classic Pulled BBQ Pork 304

Berry-licious Shortcakes 306

Mango-Tango Lime Spritzer 308

Caring for Your Baby and Yourself for the Fourth Trimester: Welcome to Motherhood

Life After Delivery: Breastfeeding Your Baby

Breastfeeding: Ideal Nutrition 311

Basic Advice for Breastfeeding 313

Questions and Answers About Breastfeeding 314

Blues After Birth: Navigating Postpartum Depression

Dr. Shosh's Personal Story 320

Let's Start by Defining Your Depression 321

Basic Advice for the Baby Blues and Postpartum Depression 322

Questions and Answers About Postpartum Depression 323

Weight Loss after Baby: Choose the Right Time and Take It Slow

Basic Advice for Weight Loss Postpartum 327

Questions and Answers for Weight Loss Postpartum 328

Creating a Healthy and Balanced Diet Plan That Works for You 332

Counting Calories and Gauging Your Energy-Based Needs 333

Exercise Is Key 335

BMI Basics: Understanding Body Mass index (BMI) 337

Nutrition Sources 339

Protein Sources 339

Vegan Protein Sources 340

Omega-3 Sources: DHA and EPA 341

Iron Sources 342

Dairy Calcium Sources 344

Nondairy Calcium Sources 344

Vitamin A Sources 345

Vitamin C Sources 346

Folate Sources 347

Fiber Sources 348

During Pregnancy (20 or less Carbs per serving) 351

Menus for Pregnancy 353

Menus for Vegetarian and Vegan Pregnancies 357

Menus for Diabetes During Pregnancy 361

Conversions for Easy Cooking 365

Notes 367

Acknowledgments 377

About the Authors 379

About the Contributors 381

General Index 383

Recipe Index 391

Editorial Reviews

"This is the ultimate pregnancy book... I wish I would have had this book when I went through my pregnancies... A must-have for yourself, your sister, relative, neighbor, or even the perfect reading material while waiting at the doctor's office!"—San Francisco Review of Books, Rachel Dehning

"[Jones, Hudson, and Knight] bring a wealth of expertise to the project... [This book is] like a warm conversation with a knowledgeable friend."—Kirkus Review

"Impressively comprehensive, thoughtfully informative, exceptionally 'user friendly' in organization, and deftly well presented throughout, [Eating for Pregnancy] is an ideal gift for anyone expecting a child."—Midwest Book Reviews

"[A] fantastic, one-stop, nutritional guide for all expectant mothers that also lays the foundation for overall healthy nutrition beyond pregnancy [with an] abundance of recipes that contain wonderful ingredients and nutritional information... Well done!"—Feathered Quill Book Review

"The recipes not only look delicious, but are artfully organized into stages of pregnancy, as well as postpartum... Eating for Pregnancy presents information on nutrition in pregnancy in a well-balanced way, focusing on sourcing nutrients from a whole-food diet."—Midwifery

"[E]very page I flipped to made me say "yum!"... The nutritional and medical information is easy to follow and grasp. The recipes are also appealing to non-pregnant people. This should appeal to those with partners and other children, so that everyone gets fed and gets fed well."—Kate Sissons, Katesissons.com, Doula, Yoga & Educator

"[A]n incredible resource... I highly recommend using Eating for Pregnancy throughout your pregnancy to keep your body as healthy as possible."—A Life in Labor

"[W]ell-thought-out and comprehensive... This is a great resource chock full of recipes and guidance for pregnant women. I will definitely be recommending this book to my clients."—Nancy Mae, MA, MS, Author, Coach & Creator of the Energetic Fertility Method

From the Publisher

2019-12-20
This third edition of a nutritional guide offers recipes, menus, and health advice geared to all phases of pregnancy, from preconception to post-delivery.

Before launching into the figurative and literal "meat and potatoes" portion of this collection of 150 healthy recipes for pregnancy, the authors include a lengthy introductory section that provides detailed information about nutrition as it relates to the well-being of mother and child. This portion features a list of do's and don'ts for the "pregnancy journey" and charts that show optimal caloric intake and weight gain during each trimester. Other sections explain the essential roles of macronutrients, such as proteins, carbohydrates, and fats, as well as the nutritional functions of vitamins and minerals as related to the process of growing a tiny being inside one's body. Specific sections are dedicated to those with special diets, either by choice, such as vegetarian or vegan, or by necessity, such as lactose- and gluten-free, with extra detail given to the vitamin and mineral needs of those who do not consume animal products. The recipes that follow this exhaustive introduction are divided into nine chapters, one for each gestational month. Each begins with a brief introduction describing ongoing fetal development and nutritional needs. Recipes are designed to be both tempting and nourishing. Even the exceedingly simple offerings suggest additions for the adventurous, such as sliced scallions or curry powder mixed into the basic egg, celery, and mayonnaise base of "Pr-Egg-O Salad." Others deliver easy-to-prepare, restaurant quality entrees while minimizing cleanup. For "Baked Salmon and Broccoli Rabe with Scallion-Ginger Sauce," the authors suggest cooking everything on one parchment-lined baking sheet. Most recipes supply ideas for side dishes to make meal planning easy. Jones (A Year of Russian Feasts, 2002, etc.), an accomplished cookbook author; Hudson, a licensed and registered dietitian; and Knight, a physician, bring a wealth of expertise to the project. Their informational chapters are well researched and documented with extensive notes, and the recipes are varied and appealing. While the work's tone is authoritative, it is also caring and informal, like a warm conversation with a knowledgeable friend.

A comprehensive manual for healthy eating that could become a pregnant woman's most helpful resource.

Kirkus Reviews