Pregnancy and Pregnancy and NutritionNutrition

Preparation for pregnancyPreparation for pregnancy

A mother brings to her pregnancy, all of her A mother brings to her pregnancy, all of her previous life experiences; diet, food habits, previous life experiences; diet, food habits, attitudes.attitudes.

Birth defects occur before the 10Birth defects occur before the 10 thth week of week of pregnancypregnancy

The outcome of her baby’s health depends on The outcome of her baby’s health depends on mother’s nutritional state.mother’s nutritional state.

Prepare body 2 years ahead.Prepare body 2 years ahead. If nutrients are lacking the mother suffers first If nutrients are lacking the mother suffers first

and then the baby suffers.and then the baby suffers.

Poor diet can cause:Poor diet can cause: Premature birthPremature birth Low birth weightLow birth weight Feeble, weakFeeble, weak Inability to breast feedInability to breast feed Deformed babiesDeformed babies Complications at birthComplications at birth DepressionDepression Babies have fewer brain cells.Babies have fewer brain cells.

Weight GainWeight Gainduring pregnancyduring pregnancy

25-30 pounds TOTAL25-30 pounds TOTAL

(average weight gain)(average weight gain) Two to Five pounds in Two to Five pounds in

the first trimester.the first trimester. About one pound for About one pound for

the rest of your the rest of your pregnancy.pregnancy.

Distribution of Weight GainDistribution of Weight Gain

WEIGHT GAIN IN POUNDSWEIGHT GAIN IN POUNDS

7.5-8.57.5-8.5

7.57.5

44

2.72.7

22

1.81.8

1.51.5

1010

AREAAREA FetusFetus

Stores of Fat & ProteinStores of Fat & Protein BloodBlood

Tissue FluidsTissue Fluids UterusUterus

Amniotic FluidAmniotic Fluid Placenta & CordPlacenta & Cord

BreastsBreasts

Affects on the bodyAffects on the bodyduring pregnancyduring pregnancy

Increased clumsinessIncreased clumsiness Backaches are the most commonBackaches are the most common Many women complain of leg and ankle-Many women complain of leg and ankle-

swelling (edema), but this symptom is swelling (edema), but this symptom is actually caused by the extra amount of actually caused by the extra amount of blood in your body, not fat.blood in your body, not fat.

My PlateMy Platefor pregnancyfor pregnancy

FatsFats SparinglySparingly SparinglySparingly GrainsGrains 6 ounces6 ounces 8 ounces8 ounces VegetablesVegetables 2 ½ cups2 ½ cups 3 cups3 cups FruitFruit 2 cups2 cups 2 cups2 cups MeatMeat 5 ½ ounces5 ½ ounces 6 ½ ounces6 ½ ounces MilkMilk 3 cup3 cup 3 cup3 cup

11stst Trimester Trimester22ndnd & 3 & 3rdrd

TrimesterTrimester

Guide to Good EatingGuide to Good Eatingfor pregnancyfor pregnancy

Milk-Cheese GroupMilk-Cheese Group - 3 servings (Pregnant Teens: add 1 serving) - 3 servings (Pregnant Teens: add 1 serving)Count as 1 serving: 1 cup milk, 1 1/2 cup cottage cheese; 2 cups ice cream; 2, 1-inch Count as 1 serving: 1 cup milk, 1 1/2 cup cottage cheese; 2 cups ice cream; 2, 1-inch cubes cheese. cubes cheese.

Meat, Poultry, Fish and BeansMeat, Poultry, Fish and Beans - 3 servings - 3 servingsCount as one serving: 2 to 3 ounces meat, fish or poultry; 2 eggs; 2 slices lunch meat; 4 Count as one serving: 2 to 3 ounces meat, fish or poultry; 2 eggs; 2 slices lunch meat; 4 Tbls. peanut butter; 1 cup kidney, pinto or garbanzo beansTbls. peanut butter; 1 cup kidney, pinto or garbanzo beans

Fruit GroupFruit Group - 3 servings (Pregnant Teens: add 1 serving) - 3 servings (Pregnant Teens: add 1 serving)

Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange. Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange.

Vegetable GroupVegetable Group - 4 servings (Pregnant Teens: add 1 serving) - 4 servings (Pregnant Teens: add 1 serving)Count as 1 serving: 1/2 cup cooked vegetables; 1 cup raw leafy vegetables; 3/4 cup juice. Count as 1 serving: 1/2 cup cooked vegetables; 1 cup raw leafy vegetables; 3/4 cup juice.

Include every day:Include every day:1 rich Vitamin C source such as citrus fruit and 1 dark green leafy vegetable. 1 rich Vitamin C source such as citrus fruit and 1 dark green leafy vegetable.

Bread and Cereals GroupBread and Cereals Group - 9 servings (Pregnant Teens: add 1 to 2 servings) - 9 servings (Pregnant Teens: add 1 to 2 servings)Count as 1 serving: 1 slice bread; 1-ounce ready-to-eat cereal; 1/2 to 3/4 cup cooked Count as 1 serving: 1 slice bread; 1-ounce ready-to-eat cereal; 1/2 to 3/4 cup cooked cereal or pasta. cereal or pasta.

Fats GroupFats Group - Use Sparingly - Use Sparingly Count as 1 serving: 1 Tbl. corn, safflower or cottonseed oil used in cooking or in salad Count as 1 serving: 1 Tbl. corn, safflower or cottonseed oil used in cooking or in salad dressing; 1 Tbl. butter or margarine.dressing; 1 Tbl. butter or margarine.Cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, sour Cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, sour cream - Save these to eat only if you need extra calories after eating the basic needed cream - Save these to eat only if you need extra calories after eating the basic needed foods. foods.

Sample Menu: 2000 CaloriesSample Menu: 2000 Calories BREAKFASTBREAKFAST

½ grapefruit½ grapefruit¾ cup oatmeal¾ cup oatmeal1 tsp raisins1 tsp raisins1 whole wheat 1 whole wheat

English muffinEnglish muffin1 tsp margarine1 tsp margarine

LUNCHLUNCHSalad with:Salad with:

1 cup romaine lettuce1 cup romaine lettuce½ cup kidney beans, ½ cup kidney beans,

cookedcooked½ fresh tomato½ fresh tomato1 oz skim mozzarella 1 oz skim mozzarella

cheesecheese2 tbsp low calorie Italian 2 tbsp low calorie Italian

dressingdressing1 bran muffin1 bran muffin½ cup cantaloupe chunks½ cup cantaloupe chunks

AFTERNOON SNACKAFTERNOON SNACK2 rice cakes2 rice cakes6 oz low-fat yogurt, plain6 oz low-fat yogurt, plain½ cup blueberries½ cup blueberries

DINNERDINNER¾ cup vegetables soup with ¾ cup vegetables soup with

¼ cup cooked barley¼ cup cooked barley3 oz chicken, w/o skin3 oz chicken, w/o skin1 baked potato1 baked potato½ cup cooked broccoli½ cup cooked broccoli1 piece whole wheat bread1 piece whole wheat bread1 tbsp margarine1 tbsp margarine1 fresh peach1 fresh peach

BEDTIME SNACKBEDTIME SNACK 1 apple1 apple

2 cups popcorn, plain2 cups popcorn, plain¼ cup peanuts¼ cup peanuts

““Fast” FoodsFast” Foodsfor pregnancyfor pregnancy

Single serve fruit Single serve fruit bowlsbowls

Soy milkSoy milk RaisinsRaisins YogurtYogurt Easy-to-make trail Easy-to-make trail

mixmix

7. Salad Bar7. Salad Bar

8. Baby carrots8. Baby carrots

9. String Cheese9. String Cheese

10. Boxed, calcium 10. Boxed, calcium fortified orange juicefortified orange juice

11. Single-serve boxes 11. Single-serve boxes of cerealof cereal

12. Single-serve cottage 12. Single-serve cottage cheese bowlcheese bowl

Foods to AvoidFoods to Avoid

Raw meatRaw meat Soft Cheeses (may harbor harmful bacteria)Soft Cheeses (may harbor harmful bacteria) Fish with high levels of Mercury (including tuna)Fish with high levels of Mercury (including tuna) Sodas (sugar laden)Sodas (sugar laden) Pre-packed lunches (like lunchables)Pre-packed lunches (like lunchables) Almost all prepared , frozen meals.Almost all prepared , frozen meals. Iceberg Lettuce Iceberg Lettuce Ramen Noodles (high in sodium, low in Ramen Noodles (high in sodium, low in

nutrients)nutrients)

ExerciseExerciseduring pregnancyduring pregnancy

Reduces fatigue and helps manage stressReduces fatigue and helps manage stress Increases endurance and strengthening Increases endurance and strengthening

muscles.muscles. Help relieve back pressureHelp relieve back pressure Improve posture and balanceImprove posture and balance Improve circulation & lowers blood pressureImprove circulation & lowers blood pressure Helps prepare for the strain of laborHelps prepare for the strain of labor Improve self imageImprove self image Regain figure fasterRegain figure faster

ExercisesExercisesStretches for lower backStretches for lower back

Upper back stretchUpper back stretch

Pelvic TiltsPelvic Tilts

KegelsKegels