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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.