By ADA (American Dietetic Association), Visit Amazon's Elizabeth M. Ward Page, search results, Learn about Author Central, Elizabeth M. Ward,

"A fantastic source for moms-to-be! during this entire consultant to foodstuff and wellbeing and fitness while pregnant, Ward presents good, research-based solutions to women's most commonly asked questions about vitamin, workout, weight achieve, and vitamins and gives particular recommendation that is effortless to include into your day-by-day routine.''-Joy Bauer, M.S., R.D., bestselling writer of Joy's lifestyles nutrition and nutrition/health professional for the this day Show"Ward and the ADA serve up functional, easy-to-use suggestion that's absolute to support tell and encourage new and expectant moms."-Laura A. Jana, M.D., coauthor of foodstuff Fights and Heading domestic together with your Newborn"Any girl who's even considering getting pregnant for the 1st or 3rd time must learn this glorious and well timed e-book. Ward has performed a superb activity compiling the newest clinical proof approximately being pregnant and translating it right into a enjoyable, easy-to-read booklet with fast, nutritious, and scrumptious recipes."-Kathleen M. Zelman, M.P.H, R.D., Director of meals, WebMD"This e-book stocks a wealth of data that takes under consideration all of the alternative ways a pregnant lady and new mom lives her lifestyles. it'd be the single e-book on prenatal food you are going to ever need."-Peg Moline, Editor in leader, healthy being pregnant magazineAre you taking into consideration having a toddler? maybe you are pregnant or nursing a child. regardless of the case, anticipate the easiest indicates you ways a fit way of life from preconception to postdelivery can help you to have the brightest, healthiest baby attainable. you will find dozens of worthwhile, easy-to-follow tips for fit consuming and actual job, including:Why you (and your companion) should still in attaining a fit weight sooner than attempting for a child, and the way solid food is helping maximize fertility in ladies and menTrimester-by-trimester suggestion approximately nutrients and workout in the course of pregnancySafe postpregnancy weight-loss, and the simplest weight loss program for nursing momsHow nutrition may also help deal with stipulations resembling gestational diabetes and morning sickness50 scrumptious, nutritious, and simple recipes your whole kinfolk will love

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Extra resources for Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy (American Dietetic Association)

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Fiber absorbs many times its weight in fluid, so it’s important to consume a sufficient amount of fluid (water, milk, and juice) each day to keep your digestive tract in working order (see “Fluids” on page 40 for the proper amounts). Look under “Dietary Fiber” on the nutrient facts panel of food labels for the fiber content of packaged foods. Many foods, such as fruits and vegetables, lack labels, so refer to the following list for their fiber levels. Great Expectations 35 best food sources Food Navy beans, cooked, ½ cup Lentils, cooked, ½ cup Black beans, cooked, ½ cup Garbanzo beans, cooked, ½ cup Apple, 1 medium, with skin Strawberries, 1 cup Potato, 1 medium, baked, with skin Sweet potato, 1 medium, flesh only Broccoli, cooked, 1 cup Pasta, whole wheat, cooked, 1 cup Oatmeal, instant, 1 packet Orange, 1 medium Banana, 1 medium Pear, 1 medium, with skin Fiber (grams) 10 8 8 6 4 4 4 4 4 4 3 3 3 3 Protein Protein is the structural component of every part of your body and your baby’s body.

So does slathering on sunscreen that has a sun protection factor (SPF) of 8 or above, because that blocks the ultraviolet B rays that generate vitamin D. Women of color who live in northern climates may be at particular risk for low vitamin D levels because darker skin contains more melanin. Melanin provides color, but it also blocks the production of vitamin D. In addition, few foods provide vitamin D. Great Expectations 47 Vitamin D and Mothers-to-Be It’s a good idea to get into the habit of maintaining beneficial levels of vitamin D to help yourself and your future child.

Pr e p r e g n a n c y 25 It’s clear that even some drinking of alcohol during pregnancy is dangerous. A 2002 study found that fourteen-year-old children whose mothers had as little as one drink a week were significantly shorter and more likely to be underweight than children of women who did not drink at all. A 2001 Pediatrics study found that six- and seven-year-old children of mothers who sipped just one drink a week during pregnancy were more likely than children of nondrinkers to have behavior problems, such as aggressive and delinquent behaviors.

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