Nutrition During Pregnancy

Nutrition During Pregnancy Single most important requirement Baby’s growth and development depend on nutrients from mother

Five food groups plus oils Nutritional guidelines known as MyPyramid for Moms Grains Vegetables Fruits Milk Products Meat and Beans Oils

Grains Essential to any well-balanced diet Contain carbohydrates, which provide energy Grains fortified with folic acid can help prevent defects to the baby’s nervous system Nutrients in grain also reduce risk of heart disease and keep digestive system working Includes any food made from wheat, rice, cornmeal, barley, or other grains Ex. Bread, pasta, oatmeal, and tortillas

Grains Whole grains and refined grains Whole grains are generally more nutritious At least half grains should be whole Label on food should say “whole” in ingredients.

Vegetables Keeps mother’s heart healthy Reduce chances of diabetes, high blood pressure, and some cancers Rich in potassium and dietary fiber Many rich in folic acids and vitamins A,C, and E. Low in fat and calories

Vegetables Different colored veggies provide different nutrients Dark green, such as broccoli and spinach Orange veggies, such as carrots and pumpkin Dry beans and peas Starchy veggies, such as potatoes and corn Other veggies, such as celery and onions

Fruits Any fruit or 100% fruit juice is included Apples, bananas, tomatoes, avocados, strawberries, and oranges Fruit juices are high in calories and do not contain fiber Fruits can be fresh, frozen, canned, or dried Main healthy heart and blood vessels Control body weight Good source of potassium, dietary fiber, vitamins A and C, and folic acid

Milk Products Includes all varieties of milk, cheese, ice cream, and yogurt Nutrients include calcium, potassium, vitamin D, and protein Calcium is vital for building healthy bones and teeth Important to prevent osteoporosis, a condition in which bones become fragile and break easily.

Milk Products Choose milk products low-fat or fat-free High-fat products contain saturated fats and cholesterol that can increase risk of heart disease

Meat and Beans Includes meat, poultry, fish, dried beans, nuts, and eggs Choose meat and poultry cuts that are low-fat Provide protein, which is vital for baby’s growth and development of bones and teeth Helps keep mothers body healthy Need more during pregnancy

Oils Oils are fats that are liquid at room temp. Come from either plants or fish Common oils include olive oil, corn oil, and canola oil Many foods are naturally high in oils, such as nuts, olive, and some fish

Oils Solid fats contain more saturated or trans fats than oils. Can increase your risk for heart disease Oils have more monounsaturated and polyunsaturated fats, which are healthier Oils are healthier than solid fats, but still high in calories, so intake should be limited

Vitamins Vitamins help to maintain a healthy pregnancy Research shows some birth defects linked to vitamin deficiency Women need more during pregnancy

Vitamins Some important vitamins Vitamin A – ensure proper eye development and keeps skin healthy Vitamin B – assist in fetal development Vitamin C – helps build healthy teeth and gums and helps form connective tissue of skin, bone, and organs Vitamin D – aids in creation of bones and teeth Folic Acid – necessary for normal spinal development in fetus, lack of this can lead to spina bifida. Pregnant women need twice the normal amount

Minerals Pregnant women need iron, which helps prevent anemia and assists in developing baby’s own blood supply Dried beans, raisins, dates, meat, and leafy green veggies Calcium and phosphorus are also important to produce strong bones and teeth and ensure elimination of waste from body

Nutrition and Pregnant Teens Pregnant teens must be especially careful to eat nutritious meals and snacks Essential for a teen’s own body and for her growing baby to get all nutrients for proper growth and development Need calcium and iron Should discuss nutritional needs with their doctor

Sensitivities to Milk Milk is rich in calcium, protein, and other key nutrients Some expectant mothers who cannot tolerate milk products need special eating strategies One alternative is to eat larger amounts of other calcium-rich foods, such as broccoli, tofu, and leafy green veggies Protein can come from meat, fish, dried beans, and nuts.

Sensitivities to Milk Some people are lactose intolerant, which means milk products cause abdominal pain and gas Many who have problems digesting lactose can still eat dairy food in small quantities or eaten with other food. Fortified soy milk can also provide nutrients

Sensitivities to Milk Lactase is an enzyme that helps digest lactose Eating foods with lactase, such as yogurt, helps some people digest milk Taking lactase in liquid or tablet form can also relieve symptoms Pregnant women should consult doctor before taking a lactase supplement

Vegetarians Do not eat meat, which is high in protein Some vegetarians, called vegans, do not any animal products, including eggs and milk Vegetarians eat food from plant sources, such as vegetables, fruits, grains, beans, nuts, and seeds Some choose this diet for religious or cultural reasons By eating enough tofu and other soybean products, dried beans, nuts, and nut better pregnant vegetarians can still get needed protein As always, consult with doctor to discuss diet

Go to http://www.mypyramid.gov/mypyramidmoms/index.html Scroll down and click on MyPyramid Plan for Moms Choose pregnant and age is 30 Due date is January 1, 2011 Height is 5’-5” Pre-pregnancy weight is 130 Physical activity is less than 30 minutes Hit Submit Scroll down and click on MyPyramid Menu Planner Enter Sally for the Name and click submit Enter food on the top left hand side of screen