Pregnancy Diet

What to diet during pregnancy
PREGNANCY DIET & NUTRITION
Price: $39.97
PRODUCT DETAILS
EBOOK AUDIO BOOK
Format PDF Format N/A
Pages 56 Total running time (hh:mm:ss) N/A
File(s) 1 File(s) N/A
Total file(s) size 1.4 MB Total file(s) size N/A
TABLE OF CONTENTS
PART 1 - PROPER NUTRITION FOR PREGNANT WOMEN
Special Nutritional Needs of Pregnant Women 5
Nutrient Table for Pregnant Women 7
General Caloric Adjustments 9
Should Women Try to Gain Weight During Pregnancy? 10
Protein Intake During Pregnancy 13
PART 2 - NUTRIENTS NEEDED FOR A HEALTHY PREGNANCY
The Learning Curve 16
General Food Guidelines 17
Understanding Proper Nutrition 20
Carbohydrates 20
Understanding Proteins 23
The Role of Fats 25
The Nutrient Conundrum 28
Notes on Folate 30
Getting the Right Amount of Iron During Pregnancy 33
Is Calcium Important to Pregnant Women? 36
Don’t Forget Choline 38
Choline Content in Common Food Items 39
Power Up with Omega-3 Fatty Acids 43
Selecting, Preparing and Eating Seafood Safely 45
Miscellaneous Nutrients 48
Vitamin D 48
Tend to Your Vitamin A 50
Get Protected with Zinc 51
Getting More Fiber is Essential to Your Health 53
HIGHLIGHTS OF THE EBOOK
  • 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…