Pregnancy Diet

• What functional reserves are and why they matter for pregnant women…
• -Table- Recommended increases of macro nutrients and micro nutrients during pregnancy…
• Recommended Daily Allowences (RDAs) for non-pregnant women vs. Recommended Daily Allowences for pregnant women, broken down by nutrients and minerals (calories, carbohydrates, proteins, dietary fiber, vitamins, and more)…
• The average daily caloric requirement during pregnancy (tip: there’s no need to overeat to get your needed calories)…
• Common pregnancy conditions that folic acid can help with…
• Weight gain during pregnancy – should you do it? Should it concern you? What’s the maximum weight you can gain before running into troubles?
• How much weight is safe to gain in the first 3 months of pregnancy? What about after 3 months?
• Underweight women – safe numbers of weight to gain when the doctor has told you to put more weight on…
• Overweight women – how much weight should you still gain when you’re pregnant…
• The correlation between not putting on weight during pregnancy and delivering babies prematurely…
• The difference between caloric requirements and nutrient requirements…
• The fine line between necessary weight gain and excessive weight gain…
• 6 known risks associated with excessive weight gain…
• 2 possible risks associated with underweight mothers…
• Underweight issues – 5 conditions that your new-born could develop if you’re underweight…
• The 5 biochemical processes in a pregnant woman’s body that need protein intake badly…
• What does “eating well” mean in the context of pregnancy nutrition? (hint: it has nothing to do with eating tasteless and bland food)
• The importance of eating well, and its impact on diabetes and heart disease…
• How to meet your body’s optimal nutrient requirements (and no, nutrients doesn’t mean calories! You could consume up to 3000 calories a day and still be undernourished)…
• The importance of folate-rich foods…
• Sushi and pregnancy – how to mix them safely…
• The “bad cholesterol” that doctors warn you about…
• Imitation meats and raw dairy products – good or bad?
• Guidelines on cooking and storing the food…
• Carbohydrates, the body’s fuel for physical activity – what you need to know about consuming carbohydrates…
• Preventive nutrients that can help ward off neural tube defects (NTDs)…
• Carbohydrates – how many should your meals provide, and how many is too many?
• Simple carbohydrates vs. complex carbohydrates – classifications and recommendations for a healthy pregnancy…
• What you must know about eating junk food, ice cream, or eating out…
• The role of proteins in pregnancy, and possible risks associated with not consuming enough proteins when pregnant…
• Protein numbers:

– how much protein should your meals consist of;
– protein to calories conversion;
– protein percentages for underweight mothers;

• -Table- Common foods and their corresponding protein content…
• Fat is not evil! – reasons why fat intake is needed when you’re pregnant…
• Fats and pregnancy – which fats are good, which are bad, and how much fat do you need in your daily meals?
• LDL and HDL – what even are these, and how do they relate to pregnancy?
• The risk of having too much LDL in your body, and how to eliminate it…
• The 3-way positive impact that monounsaturated fats have on our body…
• 35 foods and oils that are rich in monounsaturated foods, thus safe for pregnancy…
• Multivitamin supplements – are they a good enough source of nutrients, or are they just supplements?
• Where to get hard to find nutrients (folate and Zinc)…
• Is the baby affected by the mother’s smoking, drinking, and junk food consumption?
• Do you still need expensive prenatal multivitamins when regular ones are so easily available?
• What to watch out for when buying and using prenatal supplements…
• The huge importance of folic acid on pregnant women, but also on women who wish to get pregnant…
• How not to give birth to children with debilitating conditions like spina bifida…
• Recommended folate dosages…
• Nutrients that help reduce the risk for the following conditions:

– cleft lip;
– cleft palate;
– preeclampsia;
– premature delivery;
– low birth weight;
– miscarriages;
– poor fetal development;

• 35 folate-rich foods for pregnant women…
• Why pregnant women need additional iron…
• 9 foods with high content of iron…
• Vegetarian mothers – options to meet your iron needs if you don’t eat meat…
• 11 natural sources of iron for your pregnancy diet…
• The dangers of Calcium insufficiency in pregnant women…
• Calcium excess – dangerous, or not?
• How much Calcium do prenatal supplements contain? Is this amount enough for a pregnant woman?
• 21 Calcium-rich foods…
• B-vitamin based nutrients responsible with protection and with the full development of the fetus…
• Nutrients that help develop the hippocampus (the part of the brain responsible with memories)…
• The egg yolk – a great source of vitamin D, and the much needed choline…
• -Table- Foods and their choline content (USDA-analyzed)…
• 3 conditions that omega-3 fatty acids can help you avoid…
• DHA and EPA – what are they, and how can you get them?
• Problems associated with consuming seaweed and fish…
• How to avoid accumulating dangerous levels of mercury in your body (mercury is poisonous)…
• -Table- 26 types of fish and seaweed, broken down by omega-3 content…
• 14 tips on how to select, prepare and eat the seafood safely…
• Guidelines on how to cook fish, shellfish, red meat, and anchovies, and how much of them to have…
• When can pregnant women consume fried fish…
• The 4 types of fish that should never be consumed by small children and pregnant women, and why…
• How much seaweed is recommended…
• Fish oil supplements – yes, or no?
• Key nutrients needed by the baby to develop normally…
• Nutrients that help keep the mother strong and healthy throughout the nine month pregnancy period…
• The Sun – your free source of vitamin D…
• Vitamins that ward off cancer and help maintain bone and skin health…
• 7 conditions caused by lack of vitamin D…
• Recommended dosages of vitamin D for pregnant women…
• -Table- 17 foods that are rich in vitamin D, and their corresponding amounts of vitamin D content…
• Vitamin A – how much is recommended, and how much is dangerous?
• -Table- 30 natural sources of vitamin A…
• Zinc, the body’s natural protector, and immunity system booster – dosages and indications…
• -Table- 38 zinc-based foods, and their corresponding Zinc content…
• Dietary fibers – dosages, indications, and benefits…
• -Table- 87 foods with high content of fiber, and corresponding fiber content…