Pregnancy and Nutrition

November 16, 2005

Healthy Pregnancy

The foods eaten before and during pregnancy help prepare the body to support the growth of a baby.

Sensible eating gives a baby the best chance for a healthy

beginning.

First Trimester0 to 12 weeks

• 6 weeks baby size of a pea• 7-8 weeks major organs are partly

formed– Amniotic sac– Placenta

Second Trimester13 to 28 weeks

• Baby starts to hear • Sex organs are maturing• Hair grows• Can cough or hiccup• Activity• Drink plenty of fluids and eat

sensibly

Third Trimester29-40 weeks

• Most of his or her maturing• Brain cells are growing very

fast• Calcium is needed for bone and

tooth growth

Important Nutrients

• Iron• Folic Acid• Calcium and Vitamin

D

Iron

• Needed for:– Red blood cell

production, anemia prevention

• Best sources:– Lean red meat– Spinach– Iron fortified

whole-grain breads and cereals

• Best sources:– Lean red meat– Spinach– Iron fortified

whole-grain breads and cereals

Folic Acid

• Needed for:– Blood and protein

production.– Effective enzyme

function.– Prevention of

neural tube defects.

• Best sources:– Green leafy

vegetables– Dark yellow fruits

and vegetables– Beans– Peas– Nuts

Calcium & Vitamin D

• Needed for:– Strong bones

and teeth – Absorption of

Calcium

• Best sources:– Calcium

• Milk• Cheese• Yogurt• Spinach

– Vitamin D• Sun• Fortified foods

Other Foods

• Caffeine– Very high intakes may be harmful to

your baby’s development• Herbal Teas and Herbs

– Can act like drugs• Alcohol

– Avoid all• Water

– Drink six to eight glasses of fluid per day

Fruits and Vegetables

• Lots of Vitamins and Minerals

• Fiber

• Folic Acid

• At least 5 per day

Eating for Two

• 6 to 11 servings of breads and other whole grains

• 3 to 5 servings of vegetables• 2 to 4 servings of fruits• 4 to 6 servings of milk and milk products• 3 to 4 servings of meat and protein foods• 6 to 8 glasses of water• no more than one soft drink or cup of coffee

per day to limit caffeine

Where does the weight go?

7.5 lbs

7 lbs 4 lbs 4 lbs 2 lbs 2 lbs 2 lbs 1.5 lbs

Average baby’s weight Extra stored protein, fat, and other nutrients Extra blood Other extra body fluids Breast enlargement Uterus enlargement Amniotic fluid Placenta

How many extra calories?

• Approximately 300 extra calories per day.– Proteins– Carbohydrates– Fats– Vitamins– Minerals– Plenty of water

What should you avoid?

• Alcohol• Caffeine• Soft, unpasteurized cheese

– Feta, goat, brie, camembert, and blue cheese

• Unpasteurized milk, juices, and apple cider• Raw eggs• Raw or undercooked meats, fish, or shellfish• Processed meat

How can you know if you’re eating well during

pregnancy?

• Gain 4-6 pounds in first trimester.

• And 1 pound a week during the 2nd and 3rd trimester.

• Good variety• Balance of nutritious foods.

A joint project of Food Services Branch and Health & Human ServicesBranch. A message from the California Department of Health and HumanServices. Funding provided by USDA's Food Stamp Program. Thisinstitution is an equal opportunity provider and employer, helpinglimited income Californians buy more nutritious foods for a healthierdiet. For more information about Food stamps, please call (323)418-2440.