Ruder - Natural Pregnancy Cookbook

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Natural Pregnancy Cookbook
Text copyright 2015 Sonali Ruder
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the Publisher.

Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN 978-1-57826-569-5
Ebook ISBN: 978-1-57826-570-1

Cover and Interior Design by Carolyn Kasper
Cover photo (center) by Adam Opris Photography

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C ONGRATULATIONS! I F YOU are reading this book then theres a good chance that youre 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 thats 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. Youll likely hear conflicting information about what kinds of foods you should and shouldnt 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. Dont worry, you are not alone! Studies actually show that many pregnant women dont receive any advice from their healthcare providers on nutrition and proper weight gain in pregnancy. Its 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, youve 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. Thats 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 youre 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 youre getting the proper nutrition you need. Once the first trimester has passed, youll 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 youre one of those people who crave fresh fruits and vegetables but if youre not, then you may be prone to overeating. During this time, its important to maintain a healthy diet while also not depriving yourself. Well discuss what kinds of foods you should be eating and how much weight you should be gaining. Finally, in the third trimester when youre in the homestretch, your uterus is growing bigger and bigger and putting increasing pressure on your stomach and digestive tract. At this point, youll 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, Ive included information about the amazing physical changes your body goes through during pregnancysome desirable and some not so desirable. This book also will provide you with the most important nutrition factsthe 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 dont be afraid to try new recipes and explore new flavors. Studies show that what you eat in pregnancy actually influences your babys tastes, so start developing your little foodies palate now!

Theres 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 youre feeling a little queasy, and full-flavored dishes for the days when youre loving food. As a mom, I know how busy life can be, especially in the months after the baby is born. So Ive also included lots of practical tips about how to plan your meals and stock your kitchen. With the right tools and ingredients, youll always be prepared to make a delicious, healthy meal even when youre pressed for time. Hopefully this book will be one youll refer to for recipes long after your little bundle of joy arrives.

Following a healthy diet full of delicious, fulfilling and nutritious whole foods can provide many health benefits for both you and your baby. What you eat and how you treat your body during pregnancy can put your developing baby on the path to lifelong good health. And the good news is that its not that hard! Just follow the basic guidelines set forth in this book and you can sit back, relax and enjoy this precious time in your life knowing that you are providing the best building blocks for your babys growth and development.