The Harvard Medical School Guide to Healthy Eating During Pregnancy (Harvard Medical School Guides)

Contents......Page 9
Preface......Page 15
Acknowledgments......Page 19
Introduction: Good Nutrition Begins Before Birth......Page 21
1 How to Prepare for Pregnancy......Page 31
Reach a Healthy Weight Before Pregnancy......Page 33
Take a Folic Acid Supplement Every Day......Page 36
Iron Up......Page 37
Begin to Improve Your Diet......Page 38
Reach a Healthy Activity Level......Page 40
Address Unhealthy Habits......Page 41
Improve Your Fertility with Nutrition......Page 42
Planning for Pregnancy: The Bottom Line......Page 47
What It Takes to Make a Baby......Page 49
The First Trimester: Laying the Foundation......Page 51
The Second Trimester: Growing and Growing......Page 56
Understanding Fetal Nutrition......Page 57
Your Health in Pregnancy: The Bottom Line......Page 59
3 Why Fetal Health Lasts a Lifetime......Page 61
Metabolism and Health......Page 62
The Origins of Fetal Programming......Page 63
Disease Can Be a Result of Incorrect Planning......Page 67
How Programming Works......Page 68
Putting the Hypothesis to the Test......Page 70
What Does Fetal Programming Mean for You?......Page 71
Is Fetal Programming a Threat to Mothers?......Page 72
Fetal Programming: The Bottom Line......Page 73
4 Eating Well for Your Baby-to-Be......Page 75
Special Needs in Pregnancy......Page 77
Make Food Choices That Maximize Nutrients......Page 84
The Beauty of Balance......Page 92
How to Bring Your Diet into Balance......Page 94
Managing Food Cravings......Page 95
Nausea and Vomiting......Page 98
Diet and Gestational Diabetes......Page 99
Eating Well During Pregnancy: The Bottom Line......Page 100
5 What to Avoid While Pregnant......Page 101
Alcohol......Page 102
Smoking......Page 103
Caffeine......Page 104
Recreational Drugs......Page 105
Medications......Page 106
Artificial Sweeteners......Page 110
Fish, Omega-3 Fatty Acids, and Mercury—a Double-Edged Sword?......Page 112
Infections: Listeriosis and Toxoplasmosis......Page 115
Keeping Your Environment Healthy During Pregnancy......Page 119
What to Avoid While Pregnant: The Bottom Line......Page 120
6 Dietary Supplements—What’s Good and What’s Not......Page 121
Prenatal Vitamins......Page 122
Fish Oil/DHA Supplements......Page 126
Herbal Supplements......Page 128
Other Nutritional Supplements......Page 130
Supplements in Pregnancy: The Bottom Line......Page 132
7 Why Weight Matters......Page 133
A Mother’s Weight Gain Influences Her Baby’s Health......Page 135
Your Target Weight Gain......Page 136
The Timing of Weight Gain......Page 138
Should You Limit Excessive Weight Gain?......Page 139
Being Overweight in Pregnancy......Page 141
How Can You Improve Poor Weight Gain?......Page 142
Weight Gain in Pregnancy: The Bottom Line......Page 143
8 How to Stay Active, Safely......Page 145
What Is Exercise?......Page 146
Why Exercise in Pregnancy Is Different......Page 147
The Benefits of Exercise During Pregnancy......Page 148
Cardiovascular Exercise......Page 149
Stretches for Pregnancy......Page 150
Muscle Rx......Page 151
Exercises and Activities to Avoid......Page 155
How to Exercise Safely......Page 156
Physical Activity During Pregnancy: The Bottom Line......Page 157
Power Snacks......Page 159
The Ins and Outs of Eating Out......Page 160
Recipes......Page 163
10 Eating Well After Pregnancy......Page 203
Choosing to Breast-Feed or Bottle-Feed......Page 204
Tips for Breast-Feeding......Page 207
The Working Mom......Page 208
Nutrition During Lactation......Page 210
Losing Weight After Pregnancy......Page 215
Exercising After Pregnancy......Page 217
Recovering After Cesarean Section......Page 218
Good Nutrition for the Long Term......Page 219
Nutrition After Pregnancy: The Bottom Line......Page 221
References......Page 223
A......Page 231
C......Page 232
D......Page 233
F......Page 234
M......Page 236
P......Page 237
S......Page 238
T......Page 239
W......Page 240
Z......Page 241