What to Expect Eating Well When You’re Expecting : The Complete Pregnancy Eating Plan, 2nd Edition

Eat well––for two! “Once again, What to Expect Delivers! Heidi's go-to guide takes the guesswork out of feeding yourself and your baby, serving up a healthy and realistic plan to fit every lifestyle and eating style. It's eating for two made easy, fun... and delicious.”––Joy Bauer, MS, RD, CDN, best-selling author, host of NBC'S Health and Happiness, and nutrition expert for the Today show This brand new edition of America's pregnancy food bible covers it all through those nine months of baby-making and beyond: the latest facts on superfoods, food trends, food safety. Foods to chow down on, foods (and drinks) to limit, and those to cut out altogether. Realistic, body-positive advice and savvy strategies on how to eat well when you're too green to come face-to-fork with broccoli. Or too bloated to eat at all. Or on the run. Or on the job. Whether you're a red-meat eater or a vegan, a carb craver or a gluten-free girl, a fast-foodie or a slow cooker. Whether you're hungry for nutritional facts (which vitamins and minerals the pregnant body needs and where to find them), or just plain hungry. Plus, how to put it all together, easily and tastily, with dozens of practical tips and 170 recipes that are as delicious as they are nutritious, as easy to love as they are to make. Answers to all questions:Do I have to skip my morning latte––or afternoon energy drink?I'm too sick to look at a salad, never mind eat one––do I have to?How do I get enough calcium if I'm lactose intolerant?Help! I'm entering my second trimester, and I'm losing weight, not gaining. What can I do?I've never been a big water drinker, and now I'm supposed to down 10 8-ounce glasses a day! How?Turns out it's twins––do I have to eat twice as much? Cover 1 Title Page 2 Dedication 3 Copyright Page 3 Thanks Again! 4 Contents 6 INTRODUCTION: The Dish on Eating Well 9 PART 1: Eating Well 12 Chapter 1: Why Eat Well? 13 Eating Well: What’s in It for Baby 14 Eating Well: What’s in It for You 18 Chapter 2: The Nutrients That Make a Baby 21 From A to Zinc: An Encyclopedia of Vitamins and Minerals 21 Beyond Vitamins and Minerals 35 Chapter 3: Thre Pregnancy Diet 37 Nine Ways to Eat Well When You’re Expecting—and Beyond 37 The Pregnancy Daily Dozen 43 Chapter 4: Selecting Well to Eat Well 68 Shopping for Two 68 Selecting for Two 71 Chapter 5: Tabled for Two 80 What to Limit When You’re Expecting 80 What to Skip When You’re Expecting 89 Chapter 6: Gaining for Two: Baby and You 96 How Much to Gain? 96 Gaining Weight at the Right Rate 99 The Downside of Too Little Weight Gain 101 The Downside of Too Much Weight Gain 102 Weighing In 104 If You’re Gaining Too Fast 107 If You’re Gaining Too Slowly 110 If You’re Gaining for Multiples 112 Chapter 7: Eating Well When You’re Feeling Lousy 116 Morning Sickness 117 Food Cravings 124 Food Aversions 128 Constipation 130 Gas and Bloating 133 Heartburn 134 Fatigue 136 Other Pregnancy Symptoms 138 Chapter 8: Eating Well Whenever, Wherever, Whatever 141 On the Job 142 On a Budget 143 When Time Is Tight 146 When Eating Out 151 While Traveling 154 At Parties 157 Chapter 9: Eating Well When Eating Is Complicated 159 If You Can’t Handle Dairy 159 If You Have Celiac Disease (or Gluten Sensitivity) 161 If You Have Irritable Bowel Syndrome 163 If You Have Food Allergies 164 If You Have Gestational Diabetes 165 If You’re Carrying Multiples 167 When You’re Sick 169 When You’re on Activity Restriction 171 Chapter 10: Eating Well Postpartum 173 The Postpartum Diet 174 Eating Well When You’re Breastfeeding 179 Chapter 11: Safe Cooking and Prepping When You’re Expecting 188 Keeping Your Kitchen Safe 189 Keeping Your Foods Safe 190 Safe Produce 192 Safe Meat, Poultry, and Fish 194 Safe Dairy 197 Safe Eggs 197 PART 2: Cooking Well 200 Breakfast 202 Muffins 215 Sandwiches 221 Soups 233 Pasta 246 Salads 258 Meat 280 Poultry 291 Fish and Seafood 305 Veggies, Beans, and Grains 325 “Mocktails” and Smoothies 353 Desserts 363 Conversion Table 372 Index 373 Recipe Index 389 Photo Credits 400 Other Titles 401 "Announcing a brand-new edition of the pregnancy food bible. With over 1.4 million copies in print, What to Expect: Eating Well When You're Expecting is the essential companion to What to Expect When You're Expecting. This cover-to-cover update provides a fresh, fun, realistic, and body-positive approach to help moms-to-be navigate healthily and tastily through the nine months of pregnancy-at home, in the office, over the holidays, in restaurants. Thorough chapters are devoted to nutrition, including all the latest facts on superfoods, food trends, food safety, foods to chow down on, foods (and drinks) to limit, and those to cut out altogether. How to eat well when you're too green to come face-to-fork with broccoli, or too bloated to eat at all. How to eat well on a budget. On the run. Whether you're vegan or a red-meat eater, a carb craver or a gluten-free girl, a confirmed fast-food junkie or slow-food foodie. Readers hungry for nutritional facts (which vitamins and minerals the pregnant body needs and where to find them) will get their fill of those, too. Plus, how to put it all together with dozens of practical tips and 175 recipes that are as delicious as they are nutritious, as easy to love as they are easy to make. At the heart of the book are hundreds of pressing questions that every reader has: Do I have to skip my morning latte-or my afternoon energy drinks? I'm too sick to look at a salad, never mind eat one-do I have to? Help! I'm entering my second trimester, and I'm losing weight, not gaining. How do I get enough calcium if I'm lactose intolerant? Written with Heidi Murkoff's trademark warmth, empathy, reassurance, and humor, it is the must-have guide for a new generation of moms-to-be"-- Provided by publisher.