Natural Pregnancy Cookbook: Over 125 Nutritious Recipes for a Healthy Pregnancy
160
Natural Pregnancy Cookbook: Over 125 Nutritious Recipes for a Healthy Pregnancy
160eBook
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Overview
For any expectant mother looking to manage cravings, keep control of diet and have fun doing it, The Natural Pregnancy Cookbook is your reliable resource each step of the way. Making informed, educated decisions about what you eat during your pregnancy is essential for your baby’s health and The Natural Pregnancy Cookbook ensures that both you and your baby get the nutrition you need, while still enjoying everything you eat.
In The Natural Pregnancy Cookbook, physician, chef, and mother Dr. Sonali Ruder takes the guesswork out of planning a healthy diet and presents over 125 delicious, nutritious recipes to suit any taste or palate. It is the perfect resource for expectant mothers. Expertly presented and authoritative, The Natural Pregnancy Cookbook also includes a wealth of information on eating while pregnant—from managing morning sickness and mid-day cravings, to knowing how much food is enough for you and your baby. Keeping you strong and your baby healthy takes work—and The Natural Pregnancy Cookbook makes it easy.
The Natural Pregnancy Cookbook features a variety of tasty, healthy recipes including:
-Baby Bump Banana Flax Bread
-Berry and Ricotta Stuffed French Toast
-Refrigerator Dill Pickles
-Summer Zucchini and Corn Frittata
-Banana Nut Health Shake
-Mediterranean Shrimp Pasta
-Grilled Skirt Steak with Chimichurri Sauce
-Craveable Chocolate Ganache Cupcakes
...and many more!
Product Details
| ISBN-13: | 9781578265701 |
|---|---|
| Publisher: | Hatherleigh Press |
| Publication date: | 06/21/2016 |
| Sold by: | Penguin Random House Publisher Services |
| Format: | eBook |
| Pages: | 160 |
| File size: | 22 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
Congratulations! If you are reading this book then there’s a good chance that you’re pregnant. This is one of the most exciting times in your life and over the next nine months you will be filled with anticipation about meeting the little person that’s growing inside of you.
Pregnancy is truly a life-changing experience. Your body will be going through profound changes, and you need the proper nutrients to fuel those changes. You probably have lots of questions about what you should be eating to optimize your health and provide the best start for your baby. You may get a lot of advice from family and friends who want to share their own experiences. You’ll likely hear conflicting information about what kinds of foods you should and shouldn’t be eating and how much weight gain is normal. The truth is that recommendations about diet and nutrition during pregnancy are constantly changing as more research becomes available. This can be confusing and frustrating. Don’t worry, you are not alone! Studies actually show that many pregnant women don’t receive any advice from their healthcare providers on nutrition and proper weight gain in pregnancy. It’s not surprising considering the fact that most doctors get minimal education on nutrition in medical school. In fact, the average medical student gets only about 20 hours of nutrition instruction. This is really quite unfortunate considering how important diet is in preventing many medical conditions such as diabetes, high blood pressure, and heart disease. The good news is, by reading this book, you’ve already taken a step in the right direction.
I developed an interest in food and nutrition when I was doing my residency training in Emergency Medicine. After seeing patients day after day with diet-related medical conditions, I became inspired to learn more about the role a healthy diet could play in preventing those diseases. At the same time, I started experimenting a lot in the kitchen. Ten years after starting my medical training, I decided to further pursue my passion for cooking by enrolling in culinary school. That’s where I learned the fundamentals of combining flavors and using different cooking techniques to create dishes that are nutritious and full of flavor. Healthy food can and should be delicious! Now my goal is to share both my medical and culinary knowledge with others, to empower them so that they can make smart diet and lifestyle choices. In pregnancy, this is even more important because what you eat not only affects your health but also the health of your baby.
Eating well during pregnancy means overcoming different challenges as your body goes through a myriad of changes over the nine months. In the first trimester, if you’re in the majority of women, you will probably experience some degree of morning sickness. During these weeks, you may be less focused on a proper diet and more focused on keeping anything down. This is a critical time when many major developments are occurring in your baby. This book will give you practical tips on how to overcome your symptoms to ensure that you’re getting the proper nutrition you need. Once the first trimester has passed, you’ll enter what is often called the “honeymoon period” of pregnancy, the second trimester. After months of nausea, many women get their appetites back with a vengeance. All of those food aversions that drove you crazy may suddenly be replaced by intense food cravings. Hopefully you’re one of those people who crave fresh fruits and vegetables but if you’re not, then you may be prone to overeating. During this time, it’s important to maintain a healthy diet while also not depriving yourself. We’ll discuss what kinds of foods you should be eating and how much weight you should be gaining. Finally, in the third trimester when you’re in the homestretch, your uterus is growing bigger and bigger and putting increasing pressure on your stomach and digestive tract. At this point, you’ll probably have a difficult time eating large meals and will benefit from eating smaller meals that are nutritionally dense and satisfying.
This cookbook combines the science of nutrition with the art of cooking to give you the necessary tools to cook your way through a healthy and fulfilling pregnancy. It includes a wide variety of recipes intended to appeal to the novice or the seasoned chef. Not too confident in the kitchen? Many of the dishes in this book are easy to prepare and can be made in the same amount of time it would take to get food delivered to your door. One of the best ways to follow a nutritious pregnancy diet is to cook at home. When you make your own meals, you can control the ingredients as well as the cooking techniques. Cooking at home also creates lasting memories and brings families together. Getting into the habit now will set a good example for your baby and will instill healthy eating habits from an early age.
Drawing on my background as a physician, I’ve included information about the amazing physical changes your body goes through during pregnancy—some desirable and some not so desirable. This book also will provide you with the most important nutrition facts—the nuts and bolts about what you should be eating in pregnancy to nourish both you and your growing baby. As a chef, I wanted to be sure to provide a variety of delicious, nutritious recipes to suit a wide range of tastes. Your diet should be exciting and satisfying in pregnancy, so don’t be afraid to try new recipes and explore new flavors. Studies show that what you eat in pregnancy actually influences your baby’s tastes, so start developing your little foodie’s palate now!
There’s something for everyone in this book, including quick and easy meals, slow cooker dishes, freezer-friendly meals and plenty of vegetarian options. There are milder dishes for the days when you’re feeling a little queasy, and full-flavored dishes for the days when you’re loving food. As a mom, I know how busy life can be, especially in the months after the baby is born. So I’ve also included lots of practical tips about how to plan your meals and stock your kitchen. With the right tools and ingredients, you’ll always be prepared to make a delicious, healthy meal even when you’re pressed for time. Hopefully this book will be one you’ll refer to for recipes long after your little bundle of joy arrives.
—Excerpt from the Introduction by Dr. Sonali Ruder
Table of Contents
IntroductionPART 1: GUIDE TO HEALTHY NUTRITION AND PREGNANCY
Chapter 1: Pregnancy Nutrition—Eating for Two
Chapter 2: Planning Healthy Meals
Chapter 3: Morning Sickness, Cravings, and Other Common Side Effects of Pregnancy
Chapter 4: Food Safety and What to Avoid in Pregnancy
Chapter 5: Tips for Eating Well during Pregnancy
Chapter 6: Healthy Cooking in Pregnancy
PART 2: THE RECIPES
-Breakfast
-Appetizers, Snacks, and Sandwiches
-Beverages
-Soups, Salads, and Dressings
-Entrées
-Side Dishes
-Desserts
Appendix A: Know Your BMI
Appendix B: Dietary Reference Intakes for Pregnancy and Breastfeeding
Pregnancy Resources
References
Index