nutrition during pregnancy objective 3.03. good nutrition is the most important requirement of a...
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Nutrition During Pregnancy
Objective 3.03
Good nutrition is the most important requirement of a mother during pregnancy
Effects of a Poor Diet
Premature birth Low birth weight babies Feeble, weak babies Inability to breast-feed Malformed babies Complications at birth Depression in mother Babies with impaired brain
cells
A pregnant woman should: choose nutrient-dense foods. consume 300 extra calories
per day. eat no more than12 ounces
of low-mercury fish weekly. ask her doctor about iron or
multivitamins with folic acid
Weight Gain
25-30 pounds total 2-5 pounds the first
trimester 1 pound per week for
the rest of the pregnancy (26 weeks)
Distribution of Weight Gain
AREA Weight Gain in Pounds Fetus 7.5 – 8.5 Fat & Protein 7.5 Blood 4 Tissue Fluids 2.7 Uterus 2 Amniotic Fluid 1.8 Placenta & Cord 1.5 Breasts 1
Total 28-29 pounds
Food Groups
Grains Examples- Whole grain bread,
oatmeal , cereal, crackers, grits, tortillas, noodles, pasta, spaghetti noodles, brown rice, macaroni, and popcorn
Equivalent Amounts-
1 oz.= 1slice of bread, 1c. Ready to eat cereal, ½ c. cooked rice, pasta, and cereal
Vegetables
Type- Raw, cooked, fresh, frozen or canned vegetables or 100% vegetable juice
Examples- collards, cabbage, turnip greens, spinach, squash, carrots, sweet potatoes, broccoli, green beans, tomatoes, asparagus, brussel sprouts, celery, cucumbers
Equivalent Amounts-
1 cup= raw or cooked vegetables or vegetable juice
(2 cups of leafy greens=1cup)
Food Groups
Fruits Type- Fresh, canned, frozen,
dried, fruit juice Examples- apples, bananas,
avocado, fruit cocktail, strawberries, blueberries, cherries, grapefruit, cantaloupe, watermelon, oranges, peaches, pineapple, raisins, fruit juice(orange, apple, grape)
Equivalents-
½ c. dried fruit= 1 cup
Dairy
Type- Milk, yogurt, cheese, ice cream, pudding
Examples- Skim milk, whole milk, chocolate or strawberry milk, fruit yogurt, plain yogurt, frozen yogurt, ice cream, cheese-mozarella, swiss, cheddar, american
1 ½ oz. Cheese= 1c. Dairy
Food Group
Meat Group Type- Meat, chicken, fish, eggs,
dry beans, nuts, seeds
Examples- hamburger, steak, ham, prok, chicken, turkey, boiled eggs, scrambled eggs, black beans, black-eyed peas, pinto beans, toufu, almonds, peanuts, cashews, cod, salmon, flounder, shrimp, tuna, trout
Equivalent- 1oz. Meat group= 1/4c. Cooked beans 1egg 1TBSP. Peanut Butter ½ oz. nuts
Go to: www.mypyramid.gov
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INFORMATION
My Pyramid Menu Planner for Moms
I AM: Pregnant AGE: 25 years old CLICK “NEXT” DUE DATE: 06/01/2011 HEIGHT: 5’5” height PRE-PREGNANCY WEIGHT: 150 PHYSICAL ACTIVITY: 30-60 minutes CLICK “SUBMIT”
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ENTER YOUR FIRST NAME, THEN CLICK
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