THE
EVERYTHING
GUIDE TO PREGNANCY
NUTRITION & HEALTH
Dear Reader,
Congratulations! Whether you are planning to become pregnant, or have already seen the life-changing positive pregnancy test result, your search for information to help you live the healthiest life during this especially important time is something you should take pride in! Before, during, and after your pregnancy, the choices you make about what you do and how you live have profound impacts on you and your baby. Knowing as much as you can about the good, the bad, the right, and the wrong while pregnant can help you make the right decisions, and find peace in knowing that you are doing the best you can for your baby and yourself.
As a mom of three, I know firsthand that every pregnancy is different. As a personal trainer and fitness nutrition specialist who specializes in pre- and postnatal health, I know that every pregnancy is different. Luckily, though, there are healthy habits every woman can implement while pregnant that can promote a healthy pregnancy, a healthy mom, and a healthy baby. My goal is to offer answers, advice, and direction in a time that can be one of excitement, but also concern. In this book, I am happy to share information that has helped women like myself make decisions about fitness, nutrition, and life that have made for a healthier, happier experience before, during, and after their wonderful bundle of joy arrives!
Welcome to the EVERYTHING Series!
These handy, accessible books give you all you need to tackle a difficult project, gain a new hobby, comprehend a fascinating topic, prepare for an exam, or even brush up on something you learned back in school but have since forgotten.
You can choose to read an Everything book from cover to cover or just pick out the information you want from our four useful boxes: e-questions, e-facts, e-alerts, and e-ssentials. We give you everything you need to know on the subject, but throw in a lot of fun stuff along the way, too.
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PUBLISHER Karen Cooper
MANAGING EDITOR, EVERYTHING SERIES Lisa Laing
COPY CHIEF Casey Ebert
ASSISTANT PRODUCTION EDITOR Mary Beth Dolan
ACQUISITIONS EDITOR Lisa Laing
DEVELOPMENT EDITOR Brett Palana-Shanahan
EVERYTHING SERIES COVER DESIGNER Erin Alexander
Visit the entire Everything series at www.everything.com
GUIDE TO
PREGNANCY
NUTRITION &
HEALTH
From preconception to post-delivery, all you need to
know about pregnancy nutrition, fitness, and diet!
Britt Brandon, CFNS, CPT with Dr. Heather Rupe
For my wonderful children, Lilly, Lonni, and JD.
And for every mom and mom-to-be who shares the amazingly unique and precious love for their children that can be compared to no other!
Contents
Acknowledgments
First and foremost, my eternal thanks will forever be for Katie Douglas, my amazing Certified Nurse Midwife (CNM) who delivered all three of my beautiful children. While pregnant with my first daughter, I was blessed to have her teach me to embrace everything I would experience in my pregnancy, trust in myself and my body, live my life for my baby, and have faith that my little angel would be a happy, healthy, astounding human being. Through the amazing moments, and the scary ones, she was the rock that my family and I leaned upon for strength and support and we will forever be grateful for this astounding woman who helped us bring our children into this world, and better our lives beyond our wildest dreams!
I could never forget to thank the best pediatrician any mom could ever ask for, Dr. Douglas Bowling. From breastfeeding to first foods, healthy activity ideas and beyond, we have been so very lucky to have such a wonderful doctor help us understand the best ways to keep our children happy and healthy. We count our blessings each and every day to have had a pediatrician who seems to have the perfect answer all the time, gives us the best ideas to help our children thrive, and has taught us to always trust our instincts since day one!
To Jimmy, Lilly, Lonni, and JD, who have made becoming a mom the best experience of my life! I learn something about you (and myself!) every day, and couldnt imagine a better life than the one I have with you guys! I love you!
The Top 10 Things You Need to Know to
Have the Healthiest Pregnancy Possible
- The foods you choose to consume while pregnant can either provide or deprive your body and your baby of important nutrients that are essential for health.
- The exercise you engage in daily helps develop all of your babys systems, as well as the proper functioning of the brain.
- Many of the common discomforts that are experienced during pregnancy can be alleviated through diet, exercise, and lifestyle habits.
- Certain exercises should not be performed through all trimesters. Knowing which exercises are recommended and not for each trimester can help you maintain a perfect workout routine that maximizes benefits and minimizes risk.
- You can keep your immune system strong enough to fight off illnesses throughout pregnancy by making simple healthy choices about your diet, physical activity regimen, and day-to-day habits.
- Some of the most severe cases of morning sickness can be alleviated with nutritious choices. By knowing how, when, and what you should be eating to minimize digestive discomforts, you can minimize or avoid the queasiness and uneasiness of morning sickness.
- Allow for maximum blood flow throughout your body and to your baby by sleeping on your left side while pregnant.
- Engaging in regular physical activity while pregnant can prepare your body for a shorter, less intense, more successful labor and delivery.
- Stress and anxiety while pregnant can create a terrible environment for both mom and baby. By making certain simple changes to your everyday life, you can easily improve your mood and find a balance!
- Bouncing back physically, mentally, and emotionally after birth is a lot easier if you have an idea of what to expect and start planning and preparing long before baby even arrives.
Introduction
YEARS AGO, PREGNANCY WAS considered a time when women were expected to let themselves go: indulge in foods they craved and limit or refrain from exercise altogether. Weight gain was thought to be a sad and inevitable consequence of the pregnant condition, and the body of a mother was nothing to which the vain would aspire. While healthy eating and fitness habits were pushed to the wayside, unhealthy habits like smoking, drinking, and a sedentary lifestyle remained the same while pregnant, and that was just the way it was.