Love Food Editors - 100 Best Foods for Pregnancy
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- Book:100 Best Foods for Pregnancy
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- Year:2016
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This digital edition published in 2016
LOVE FOOD is an imprint of Parragon Books Ltd
Parragon
Queen Street House
4 Queen Street
Bath BA1 1HE, UK
Copyright Parragon Books Ltd 2011
Copyright 2016 SIL International with Reserved Font Name Gentium Basic.
Copyright 2016 tyPoland Lukasz Dziedzic with Reserved Font Name Lato.
LOVE FOOD and the accompanying heart device is a trademark of Parragon Books Ltd in Australia, the UK, USA, India, and the EU.
www.parragon.com/lovefood
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of the copyright holder.
ISBN: 978-1-4748-4021-7
Created and produced by Ivy Contract
New photography by Clive Streeter
Additional recipes by Nicola Graimes
Notes for the Reader
All spoon measurements are level: teaspoons are assumed to be 5 ml, and tablespoons are assumed to be 15 ml. Unless otherwise stated, milk is assumed to be whole, eggs are large, individual vegetables are medium, and pepper is freshly ground black pepper.
The times given are an approximate guide only. Preparation times differ according to the techniques used by different people and the cooking times may also vary from those given. Optional ingredients, variations, or serving suggestions have not been included in the calculations.
Pregnant and breast-feeding women are advised to avoid eating raw meat, eggs, fish and shellfish, smoked or cured meats and fish, soft and blue-vein cheeses, alcohol, caffeine, all pts, and unpasteurized dairy products, including Mexican-style cheeses. For further advice, read the information in the introduction on foods to avoid. People with nut allergies should be aware that some of the prepared ingredients used in the recipes in this book may contain nuts. Always check the packaging before use.
Nutritional data obtained from the USDA national nutrient database.
When you are pregnant, your body requires more vitamins, minerals, and essential fatty acids right from the moment of conception. In this book, we will guide you through the foods and diet that will best help you achieve the healthiest pregnancy for the well-being of both you and your baby.
Good nutrition can help you to remain completely active during pregnancy and keep up your energy levels so that you can look after your newborn and recover more quickly after the birth. This means preparing as much food as possible yourself from fresh, whole ingredients instead of relying on processed food. It is important to follow current government guidance on food, drinks, and activity for a healthy pregnancy. No single food has any special nutrients or powers that can change the overall health of individuals; it is the combination of food, drinks, and lifestyle, and making balanced choices, that can provide the nutrients and energy your body needs for a healthy pregnancy.
Addressing weight issues needs to happen before conception. This includes gaining weight if you are under your ideal weight to support production of the hormones you need to conceive. If you are overweight, talk to your doctor or health-care provider about your ideal weight to help increase your fertility and lessen the risk of pregnancy complications, such as diabetes and high blood pressure. Weight loss is not advised during pregnancy.
Normal weight gain during pregnancy is between 2535 pounds, but it will depend on your build and height. On average, this is 1 pound per week after the first trimester. Even though your heart rate and nutrient needs increase during pregnancy, you dont have to consume more calories until the third trimester, when your requirements go up by about 10 percent. Morning sickness can cause weight loss, so building up your appetite to regain weight when it passes is crucial.
Until at least six weeks after birth, focus on eating healthily instead of losing weight. Weight loss will occur naturally and safely without hindering your recovery if you concentrate on eating regular meals and avoid relying on convenience foods wherever possible.
A mothers diet needs to supply all of the energy and nutritional needs of the developing fetus, as well as her own, so a consistent, healthy, and varied diet is essential:
Eat regular meals and never skip breakfastyou need regular energy and your baby needs a constant fuel supply for optimum growth and development. Breakfast keeps these levels sustained throughout the day, lessens cravings for unhealthy foods later, and helps you avoid highs and lows of energy and mood.
Snack healthilyespecially if your appetite is lowered, or your growing belly means you eat less at meals because there is less room in your stomach. Even if you feel nauseous or lacking in appetite, try to eat something healthy at least every four hours. The occasional treat is fine.
Aim to eat more in the lead up to the birthyou will need the energy stores both for labor and for recovery afterward. This may need to be little and often as your growing baby will probably put pressure on your digestive system.
Stay hydratedfrom conception to breast-feeding, your body needs fluids to help eliminate harmful toxins, support the immunity of mother and baby, and maintain the growth of the fetus.
Extra protein your needs increase by up to a third during pregnancy because it is used to build your babys body. Lean meat, certain fish (see for more information), eggs (thoroughly cooked), pasteurized dairy produce, and vegetable proteins (tofu, beans, nuts, seeds, and dried beans) are good sources. Protein should be included in every meal.
Healthy oils and fats are required constantlyfertility, pregnancy hormones, your recovery after birth, and your babys organs (such as heart, liver, and brain) rely on their daily intake. Oily fish, such as salmon (wild or organic), mackerel (not king mackerel), herring, sardines, fresh anchovies, trout, and pilchards, provide omega-3 fatty acids and are safe to consume while pregnant; however, do not eat more than 12 ounces a week. Do not take cod liver oil supplements when pregnantthey contain very high levels of vitamin A, which may lead to birth defects. Vegetarian foods, such as green leafy vegetables, and moderate amounts of nuts and seeds, provide omega-3 and omega-6 fatty acids. Healthy monounsaturated fats are found in avocados, walnuts, and olive oil.
Complex carbohydrates these are rich in fiber, B vitamins, folic acid (folate), iron, and magnesium, which all support pregnancy. They are also particularly good for easing constipation, a common pregnancy problem. A diet rich in beans, legumes, whole grains, and vegetables will provide these constant energy sources.
Iron intake is important during pregnancy because your body makes extra red blood cells. Iron-rich proteins are particularly beneficial (meat, beans, eggs, and tofu). Green leafy vegetables provide both iron and vitamin C, the latter needed for irons absorption. Vegetarians and vegans will need to have their iron levels monitored by their doctor and may require a supplement.
Calcium intake must be kept up during pregnancy and if breast-feeding, to support the formation and growth of your babys skeleton. As well as dairy produce, green leafy vegetables, nuts, and seeds are good sources of this mineral. These also provide magnesium, which is needed for bone development.
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