BASICS
A basic guide to prenatal food that pregnant women must know

Stories about pregnancy and prenatal food
010 Why is prenatal food important?
012 Baby's development and mother's changes during pregnancy - Early, middle, and late pregnancy

Nutrient Story
018 Four essential nutrients pregnant women should consume: folic acid, iron, calcium, and omega-3.

Nutritional Supplement Story
024 Nutritional Supplements: Know How to Take Them Right

Food story
026 How should pregnant women choose food ingredients?
030 Useful ways to use super grains
032 A Pregnant Woman's Food Warehouse for Busy Times
034 Foods and Ingredients to Watch Out for During Pregnancy
036 Choosing a Restaurant Menu with Mom and Baby in Mind

Pregnancy Trouble Story
038 Dietary guidelines for relieving symptoms that plague pregnant women - morning sickness, fatigue, anemia, insomnia, constipation, edema, gestational diabetes, gestational hypertension (pre-eclampsia, preeclampsia), nasal congestion, gum disease, reflux esophagitis

Note
046 Nutrition Icons & Recipe Features
048 Cooking Basics Guide

CHAPTER 1
40 Prenatal Foods for Pregnant Women in the First to Third Month of Pregnancy

054 Avocado Kim Bibimbap + Tomato Egg Soup
056 Radish Bibimbap
058 Walnut Cucumber Bibimbap
060 Assorted Seaweed Bibimbap
062 Spicy Tofu Cabbage Rice Bowl
064 Tofu and Mugwort Rice Bowl + Tomato and Onion Salad
066 Tri-color Soboro Sushi
068 Perilla Leaf Tomato Risotto
070 Anchovy and fernbrake rice ball + oyster mushroom egg soup
072 Mustard Seasoned Small Gimbap + Soft Tofu and Chive Soup
074 Tomato Noodles
076 Mung bean sprout and pollack bibim noodles
078 Nutty Kongguksu
080 Crispy Vegetable Plum Extract Buckwheat Noodles
082 Seafood Udon Salad
084 Caprese Cold Pasta
086 Chive Pesto Pasta
088 Seasonal Fruit Yogurt Bowl + Banana Jam Toast
090 Egg Broccoli Open Sandwich
092 Bruschetta Trio (Avocado Egg, Strawberry Cashew Cream, Cucumber Wasabi Mayo)
094 Shakshuka and Grain Bread
096 Cold Smoked Duck Bean Sprouts and Tortilla Wrap
098 Mushroom Spinach Omelet + Citrus Smoothie
100 Chive Frittata
102 Kiwi Salsa Salmon Steak
104 Tomato Gazpacho + Butternut Squash Salad
106 Lentil Chopped Salad
108 Quail Egg Potato Salad with Mustard Dressing
110 Shabu Shabu Green Onion Salad
112 Green and Red Smoothie Bowl

Chapter 2
34 Prenatal Foods for Pregnant Women in the 4th to 7th Months

122 Clam and Mugwort Bibimbap
124 Chive Seasoned Root Vegetable Rice + Steamed Egg
126 Grilled Vegetable Rice Bowl with Doenjang Sauce
128 Chicken Breast Rice Bowl with Kkanpung Sauce
130 Plain Mapo Sundubu Rice Bowl
132 Pork and Cabbage Fried Rice
134 Onion Steak Bowl
136 Rich Tomato Curry
138 Teriyaki Tuna Grilled Rice Bowl
140 Mackerel and Dried Radish Stew
142 Bean Sprout Bulgogi Ssambap
144 Dried Shrimp and Spinach Fried Rice
146 Perilla Seed and Seaweed Risotto + Chicken Breast Salad
148 Egg Roll Kimbap
150 Chicken Breast Cabbage Kimmaki
152 Shrimp Broccoli Inari Sushi
154 Light Chicken Breast Dakgaejang
156 Clear Oyster Soup
158 Mille-feuille Nabe
160 Beef and Chili Pepper Stir-fry Rice Noodles
162 Vegetable-filled whelk sashimi
164 Berry Chia Jam French Toast + Tomato Dressing Salad
166 Onion and Mushroom Sandwich
168 Bulgogi Kale Ciabatta
170 Chicken Avocado Sandwich
172 Salmon Tomato Burrito + Perilla Leaf Coleslaw
174 Paprika Japchae and Tortilla
176 Low-Moisture Tteokbokki
178 Assorted Mushroom Sauce Flounder Stew
180 Dried Shrimp and Chive Pancakes

CHAPTER 3
38 Prenatal Foods for Pregnant Women in the 8th to 10th Month of Pregnancy

188 Natto Kimchi Bibimbap
190 Nuts, Soybean Paste, Chives, and Bibimbap
192 Simple Vegetable Bibimbap
194 Tofu Seasoned Perilla Seed Cabbage Rice
196 Tomato Rice + Cabbage Soup
198 Seaweed and Seafood Rice
200 Braised Seaweed Rice
202 Sweet Potato Kimchi Rice + Grilled Mackerel
204 Anchovy Ssamjang Super Grain Ssam Bap
206 Squid Bean Sprout Bibimbap
208 Bachelor Kimchi Fried Rice + Fish Cake Soup
210 Potato Mushroom Perilla Seed Soup
212 Pork and Radish Japchae Rice
214 Soybean Stew + Spinach and Flaxseed Salad
216 Chive Chicken Soup + Pickled Chamnamul
218 Salmon Barley Tea Ochazuke + Pickled Cucumber
220 Seafood Bean Sprout Kimchi Porridge
222 Nurungji and Hwangtae Porridge
224 Chicken Breast Rice Cake
226 Easy Egg Noodles
228 Southeast Asian Rice Noodle Salad
230 Zucchini Oil Pasta
232 One Pan Toowoomba Pasta
234 Kiwi Jam Street Toast
236 Spicy Anchovy Nurungji Pizza + Mussel Soup
238 Sweet Potato Eggslut + Perilla Dressing Salad
240 Salad Tortilla Pizza
242 Panzanella Beet Salad
244 Layered Oatmeal
246 Roasted Vegetable Quinoa Bowl

supplement
114 12 Side Dishes for Pregnant Women
182 Snacks, drinks, and tea for pregnant women
248 Q&A Answering Pregnant Women's Questions
252 Diet of Breastfeeding Mothers
259 6 Seaweed Soup Recipes
262 Index _ Find menus by symptom, alphabetical order, and main ingredient

It contains the heart of a mother who wants to feed her child well from the moment he or she is born.
We introduce prenatal food that helps babies grow up healthy and helps mothers achieve a beautiful D-line.

▶ Pregnancy diet guidelines thoroughly reviewed by obstetricians and gynecologists, nutritionists, and others
“I heard that you shouldn’t eat red beans and mung beans when you’re pregnant. Is that true?”, “Is it true that eating nuts or honey can cause atopic dermatitis in the fetus?” For pregnant women who are always on edge about every meal and snack, we provide dietary guidelines that were completed through thorough review and advice from experts in each field.

▶ 112 prenatal foods that consider important nutrients and symptoms by period
In the early stages of pregnancy, foods rich in folic acid are recommended to relieve morning sickness; in the mid-stages, foods rich in iron and calcium are recommended to provide high-protein foods; and in the later stages, foods high in dietary fiber and low in calories are recommended.
We also introduce side dishes for pregnant women that go well with any menu, so use them in various ways in your diet.

▶ A one-dish meal that even a 'not-so-good' husband can make quickly and easily.
To ease the burden on pregnant women, all menu items are served in one bowl.
Let's take a look at a recipe that can be made easily without side dishes or soup.
Additionally, we have minimized the standing cooking time to 15-20 minutes and included 1:1 process photos and detailed explanations so that even husbands who are not good at cooking can follow along.

▶ Dietary tips to alleviate 11 pregnancy problems, including morning sickness, constipation, anemia, and preeclampsia.
Various pregnancy problems that most bother pregnant women.
We suggest a diet that will help alleviate this and help you have a healthy pregnancy.

▶ Verification of cooking benefits using a specialized nutritional analysis program
We analyzed all the dishes in the book and marked the benefits of each dish with icons, such as relieving morning sickness, preventing anemia, relieving constipation, and helping you sleep better.
Let's quickly find and create the menu you need according to the situation.

▶ Introducing nutritious snacks that won't make you gain weight, and safe, healthy drinks and teas.
Pregnant women are cautious and anxious even when eating a single snack.
We introduce a variety of snacks that can be purchased at a nearby supermarket and eaten safely.

▶ Diet for Breastfeeding Mothers & Seaweed Soup Recipe
We provide information on how to alleviate symptoms that appear after childbirth, as well as on diet for quick recovery and healthy breastfeeding.
We also included a variety of seaweed soup recipes so you can choose according to your taste.