Nutrition During Pregnancy

Lifetime Nutrition & Wellness

Important Nutrients

●Carbohydrates - whole grains, fruits, & vegetables

●Protein - lean meats, milk, eggs, beans, nuts, & tofu

●Essential Fatty Acids ○ Flaxseed, Canola, and Soybean Oils, Walnuts, &

Wheat Germ○ DHA – Fish, Golden Angae, & Supplements

True or False?

1. ____ The mother’s nutrition has an effect on the development of the fetus.

2. ____ An expectant mother does not need to increase the daily nutrient needs.

3. ____ Inadequate nutrition during the first trimester or drug use can result in birth defects.

4. ____ Deficiencies in certain nutrients cannot cause damage to the eyes, brain, and genitals as the fetus develops.

5. ____ Approximately 700 additional calories are required each day for increased energy needs.

6. ____ It is ok to drink alcohol during pregnancy.

Important Nutrients

● Folate* ● Iron*● Vitamin B12 ● Vitamin A ● Vitamin D &

Calcium

● Choline● Zinc● Iodine● Sodium

Folate

● 600 mcg/day - Food rich in folate: leafy greens, lentils, oranges, cereal

● Supplement with Prenatal Vitamin● Folate prevents neural tube

defects (Spina Bifida)

**Non-pregnant women in child bearing yearsrecommended to supplement with 400 mcg/d

Iron

● 27 mg/day - meats, fish, poultry, beans, grains, dried fruit, and eggs

● Iron prevents lower IQ, language problems, attention problems, and motor skill problems

Good Food Choices

● Whole Grains● Legumes (beans)● Fruits and Vegetables● Lean meats● Some fish - canned light tuna, salmon,

shrimp, catfish, pollock -up to 12 ounces per week

Foods to Avoid

● Highly processed foods (lunch meats/hot dogs)

● Sugary snacks● Alcohol*● Artificial sweeteners (in moderation)● Caffeine (up to 200 mg/day - about 1 cup

coffee or 1 soda)● Certain Fish: shark, tilefish, mackerel,

swordfish, canned albacore tuna ● Soft cheeses made from raw milk

Alcohol

Can damage a developing fetus Travels rapidly through bloodstream and

passes the placenta... baby drinks also Causes mental retardation and facial

abnormalities, called Fetal Alcohol Syndrome FAS

Estimated 12,000 children are born with FAS in the US each year

Fetal Alcohol Syndrome

A balanced diet

Pregnancy takes about 300 extra calories a day to maintainBalanced diet of protein, fruits, vegetables, whole grains and a minimum of sweets/fats

6-11 servings of breads, other whole grains

3-5 servings of vegetables

2-4 servings of milk and dairy

3-4 servings of meat and protein

6-8 glasses of water

Good Food Choices: Whole Grains Legumes (beans) Fruits and Vegetables Lean meats Some fish - canned light

tuna, salmon, shrimp, catfish, pollock -up to 12 ounces per week

Sample 1 Day Menu for Pregnancy Breakfast

1/2 cup cantaloupe2 eggs scrambled with 1/4 cup mushrooms and bell pepper, using 1 teaspoon canola oil1 slice of whole wheat toast with 1 teaspoon of light margarine*1 cup low-fat milk

Snack1 large apple1/4 cup sunflower seeds

Lunch1 medium baked potato topped with 3/4 cup chili with beans and 2 tablespoons grated low-fat cheddar cheese1 cup spinach salad with 1 tablespoon dried cranberries and 2 tablespoons light salad dressing5 whole grain crackers1 cup low-fat milk

Snack1/2 cup baby carrots with 1 tablespoon of peanut butter3 cups light popcorn (includes 1 teaspoon oil)

DinnerHalf a sliced tomato and 1/4 of an avocado, sliced4 ounces grilled salmon1 cup cooked brown rice or quinoa1/2 cup green beans, cooked1 multi-grain roll1 orange

Snack8 ounces low-fat vanilla yogurt2 graham crackers

Weight gain

Recommended Weight Gain

● normal: gain 25-35 pounds● overweight: gain 15-25

pounds

Exercise Recommendations

● 30 minutes per day of moderate intensity workout (walking) or yoga.

Baby 7 ½ lbs

Placenta 1 ½ lbs

Uterus 2 lbs

Amniotic Fluid 2 lbs

Breasts 1 lb

Extra Blood 3 lbs

Tissue and Fluid 3 lbs

Mother’s Reserves 5 lbs

TOTAL 25 lbs.

Create a menu for pregnancy

Write a menu for an expectant mother.

Create an entire daily menu:

Breakfast, Lunch, Dinner

You must use all of the of the servings for a day.

EXAMPLE:

Breakfast

1 egg = 1 meat

2 slices toast = 2 grains

1 orange = 1 fruit

Pasta Meal Planning

Get together with your kitchen groups

Plan a “make-your-own-pasta” dish together using 3 ingredients Spices are extra pantry ingredients so think of 3 extra things besides the spices