Christina Schmidt, MS, is a nutritionist and a certified nutrition educator who has been featured on NBC’s Today show and has written nutrition articles for The Bump magazine. She is the author of Baby Bistro Box and Toddler Bistro Box. She lives in Santa Barbara, California.

The Baby Bistro

Child-Approved Recipes and Expert Nutrition Advice for the First Year

By Christina E. Schmidt, Steve Veach, Peter McQuarry

Bull Publishing Company

Copyright © 2009 Christina E. Schmidt
All rights reserved.
ISBN: 978-1-933503-18-9

Contents

Acknowledgments a la Mode,
My journey from carrots to a calling,
Starters … Pre-birth pointers for moms-to-be,
First Course … Preparing for feeding baby: health and safety,
Entrées … Birth to four months,
Entrées … Four to six months,
Entrées … Six to eight months,
Entrées … Eight to twelve months,
Á la Carté … Supplements,
Desserts … Savor the sweetness,
Appendices,
Index,

CHAPTER 1

Starters

…

Pre-birth pointers for moms-to-be

Preparing for your baby’s arrival while you are pregnant means trying to be as organized as possible before your life happily turns upside down, sleep deprivation strikes, and time to read and remember things escapes your daily reality. The Starters are first on the bistro menu, with recommendations for weight gain during pregnancy and nutrition tips to help you to navigate your way through your pregnancy diet confidently.

Recommended weight gain during pregnancy

According to recommendations from The American College of Obstetricians and Gynecologists Institute of Medicine, women with normal weight should gain twenty-five to thirty-five pounds (11.5 to 16.0 kg) in pregnancy; those who are underweight, twenty-eight to forty pounds (12.5 to 18.0 kg); and overweight women should gain fifteen to twenty-five pounds (7.0 to 11.5 kg). Most of your weight gain should occur during your second and third trimesters. Your doctor can help monitor your progress as well as counsel you if you have special needs or are pregnant with multiples. In general, ditch that latest diet and just concentrate on eating healthy, nutritious foods!

The objective is to maximize your nutrients per calorie, regardless of whether you are having trouble keeping foods down or are ravenous.

Nutrient needs for moms

During pregnancy and breast-feeding, your body requires a boost in protein and energy to support your growing baby and to keep all of your systems on GO as well! Proteins are paramount in building nearly everything necessary for human growth, such as muscles, skin, organs, bones, and the immune and nervous systems. You should aim for a protein intake range of sixty to seventy grams per day.

Add an extra nutritious snack into your daily diet as well. You need to take in a few more calories than prior to your pregnancy to support additional energy requirements, especially during the second and third trimesters and during breast-feeding.

Pack in the protein

Make sure you’ve added plenty of meats, poultry, fish, dairy products, soy products, beans, eggs, whole grains, and nuts to your diet. Use this list of protein-rich foods to guide you in your choices:

* * *

4 ounces chicken = 34 grams

4 ounces fish = 30 grams

4 ounces hamburger = 28 grams

1 cup tofu = 18 grams

1 cup kidney beans = 16 grams

1 cup fruit yogurt = 10 grams

½ cup edamame = 10 grams

2 tablespoons peanut butter = 9 grams

1 cup skim milk = 8 grams

1 ounce cheese = 7 grams

1 large egg = 6 grams

1 cup white rice = 6 grams

1 cup broccoli = 3 grams

Factor in fabulous fiber foods

Everyone should include fiber in their diet. Fiber p