Acknowledgements -- Preface -- Good nutrition begins before birth -- What's in this book -- What do we really know? -- Pregnancy is a great time to change for the better -- Healthy mothers, healthy babies -- How to prepare for pregnancy -- Reach a healthy weight before pregnancy -- Take a folic acid supplement every day -- Begin to improve your diet -- Reach a healthy activity level -- Address unhealthy habits -- Get any medical conditions under control -- Improving your fertility with nutrition -- Planning for pregnancy: the bottom line -- Chapter 3: how pregnancy works -- What it takes to make a baby -- The first trimester: laying the foundation -- The second trimester: growing and growing -- The third trimester: preparing for life outside -- Understanding fetal nutrition -- Your health in pregnancy -- Why fetal health lasts a lifetime -- Metabolism and health -- The origins of fetal programming -- Disease can be a result of incorrect planning -- How programming works -- Putting the hypothesis to the test -- What does fetal programming mean for you? -- Fetal programming: the bottom line -- Eating well for your baby-to-be -- Special needs in pregnancy -- Make food choices that maximize nutrients -- The beauty of balance -- How to bring your diet into balance -- Managing food cravings -- Nausea and vomiting -- Eating well during pregnancy: the bottom line -- What to avoid while pregnant -- Alcohol -- Smoking -- Caffeine -- Recreational drugs -- Medications -- Artificial sweeteners -- Fish, omega-3 fatty acids, and mercurya double-edged sword? -- Infections: listeriosis and toxoplasmosis -- Keeping your environment healthy during pregnancy -- Dietary supplements whats good and whats bad -- Prenatal vitamins -- Fish oil/dha supplements -- Herbal supplements -- Other nutritional supplements -- Supplements in pregnancy: the bottom line -- Why weight matters -- A mother's weight gain influences her babys health -- Your target weight gain -- The timing of weight gain -- Should you limit excessive weight gain? -- Being overweight in pregnancy -- How can you improve poor weight gain? -- Weight gain in pregnancy: the bottom line -- How to stay active, safely -- What is exercise? -- Why exercise in pregnancy is different -- The benefits of exercise during pregnancy -- Cardiovascular exercise -- Stretches for pregnancy -- Muscle rx -- Exercises and activities to avoid -- How to exercise safely -- Physical activity during pregnancy: the bottom line -- Recipes and meal planning -- Making healthy foods convenient -- Power snacks -- The ins and outs of eating out -- Recipes -- Eating well after pregnancy -- Choosing to breastfeed or bottle-feed -- How lactation works -- Tips for breastfeeding -- The working mom -- Nutrition during lactation -- Can a mother's diet cause allergies or intestinal problems in her baby? -- Losing weight after pregnancy -- Exercising after pregnancy -- Recovering after caesarian section -- Good nutrition for the long term -- Nutrition after pregnancy: the bottom line.