1. Family Focused Nutrition Presentation By, Katarzyna Kmieciak

2.  It is important for both you and the baby to keep a healthy lifestyle throughout your pregnancy, as well as after.  The essentials steps for ensuring a healthy pregnancy include eating a well balanced diet that will provide you with the proper amount of important vitamins and minerals, healthy weight gain, and participation in regular physical activity.  It is important that you avoid alcohol, tobacco, and other harmful substances as well.

3.  You need to eat a balanced diet with a variety of foods from all the Myplate food groups including: whole grains, lean protein, fruits, vegetables, and low-fat dairy.  Healthy fats should also be consumed.  By eating a variety of foods from each of the food groups, you will ensure your body is healthy, full of energy, and is provided with the nutrients it needs for pregnancy.

4. Pregnant women can get a balanced diet from the following foods from each food group:  Whole grains: Breads, cereals, pastas and brown rice.  Fruits: All fruits that are fresh, frozen or canned without added sugar. Remember to wash fresh fruits well under water.  Vegetables: Eat a variety of colorful vegetables that are fresh, frozen or canned with no added salt. Remember to wash fresh vegetables well under water.  Lean protein: Meat, poultry, fish, eggs, beans and peas, peanut butter, tofu and nuts.  Low-fat or fat-free dairy: Milk, cheese and yogurt.  Healthy fats: Nuts, nut butters, avocados and vegetable oils including olive, canola, soybean, corn, and peanut oil

5.  Pregnant women need folic acid because it reduces the risk of birth defects that affect the spinal cord.  Pregnant women need 600 micrograms of folic acid a day which you can get from fortified foods including cereals, pastas and breads, supplements and natural food sources of folate.  Even women who aren't pregnant, but are of childbearing age should eat at least 400 micrograms of folic acid each day.

6.  The most common nutritional deficiency during pregnancy is iron deficiency.  Pregnant women need at least 27 milligrams of iron daily which you can get from iron rich foods including: spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish.  By combining plant-based sources of iron with vitamin C-rich foods such as spinach salad with mandarin oranges or cereal with strawberries, iron absorption can be increased which is especially important if you are a vegetarian or do not eat a lot of meat.

7.  Daily calcium intake of 1,000 milligrams before, during, and after pregnancy is important.  Calcium is needed for the healthy development of your baby’s teeth, bones, heart, nerves, and muscles during pregnancy.  Calcium is taken from a pregnant woman's bones for the baby when a pregnant woman does not eat enough calcium.  Pregnant woman should eat at least three daily servings of calcium-rich foods such as low-fat or fat- free milk, yogurt, cheese, or calcium-fortified cereals and juices.

8.  Omega-3s are important for your baby's brain and eye development and function.  Eat 8 to 12 ounces of a variety of seafood high in omega-3s and low in mercury while you're pregnant per week.  Other sources of omega-3 fatty acids include: walnuts, ground flaxseed, and vegetable oils such as soybean, canola, and flaxseed oil. It is also found in Brussels sprouts, kale, spinach, and salad greens.

9.  You have a higher need for some vitamins and minerals when you are pregnant.  Your doctor may recommend a daily prenatal vitamin and mineral supplement in addition to eating a healthy diet to help ensure that you get enough iron, folic acid and other nutrients.  But don't take more than recommended because too much can be harmful for you and your baby.

10.  There are some types of fish that contain high levels of mercury which can be harmful to unborn babies and young children.  You should avoid shark, swordfish, king mackerel, and tilefish during pregnancy.  You should limit your intake of Albacore (white) tuna to 6 ounces a week because it has more mercury than light tuna.  You can safely eat shellfish, canned light tuna, farm-raised salmon, trout, or catfish, and smaller ocean fish such as cod or flatfish.  You can safely eat up to 12 ounces of cooked fish per week.

11.  Foods you need to avoid during pregnancy because of listeria bacteria risks include:  Unpasteurized (raw) juice or milk  Soft-serve yogurt  Foods made from unpasteurized milk  Soft cheeses such as feta, queso blanco, queso fresco, Brie, Camembert and blue-veined cheese  Raw or undercooked meat, fish, poultry, and eggs  Reheat deli and luncheon meats and hot dogs to steaming hot to kill the listeria bacteria which causes listeriosis.  You should also avoid eating raw sprouts which may also carry the bacteria.

12.  Avoid alcohol  Limit your intake of caffeinated beverages such as soda, tea, and coffee to one 8-ounce serving per day  Avoid herbal tea because some types can be harmful to your baby  Also avoid tobacco and other harmful substances

13.  The risk of complications during pregnancy and delivery is lowest when weight gain is kept within a healthy range.  During pregnancy obesity increases the risk for gestational diabetes, gestational hypertension (high blood pressure), Cesarean delivery, birth defect, fetal death, and it is more likely the child will be obese later in life.  Cut back on foods high in fat and added sugars like regular soda, chips, cookies, cakes, candy and fried snacks to avoid extra calories which can lead to unhealthy weight gain.  Replace these foods with healthy options such as low-fat milk and yogurt, whole fruit and whole grains.

14.  Women with a healthy weight before becoming pregnant should gain between 25 and 35 pounds while pregnant.  The following will give you a general idea of how calorie needs change during each trimester:  No increase in calories during the first three months is required.  An increase in 340 calories a day is recommended during the 4th to 6th months.  An increase in 450 calories more a day than when you are not pregnant is recommended for the 7th to 9th months.

15.  Physical activity can also help you manage how much weight you gain.  According to the activity guidelines, pregnant women should moderately exercise for 30 minutes on most, if not all, days of the week.   Speak with your doctor before beginning or continuing any exercise routine.

16.  It's important to keep your body well-hydrated during pregnancy because both your blood volume and your baby's increases.  You're at an increased risk for dehydration and overheating If you don't drink enough fluids.  It can affect the development of your unborn baby if it occurs early in pregnancy.  Make sure to stay hydrated throughout the day by drinking 10 to 12 8 ounce cups of healthy beverage including water, fat-free or low-fat milk and moderate servings of 100% juice.

17. Key Points to Remember  Eat regularly! Your body needs 3 well-balanced meals and 1-2 snacks every day.  Keep your body well-hydrated by drinking 10-12 8-ounce cups of healthy beverages per day.  Make sure to choose foods from all of the different food groups to get all of the different nutrients you need.  Take a prenatal vitamin every day if recommended by your doctor.  Limit unhealthy items such as fried foods, chips, cookies, cakes, candy, and soft drinks.  Avoid alcohol, tobacco, and other harmful substances.  Ask your doctor if your weight gain is appropriate. You may need to adjust your eating to ensure proper weight gain.

18.  Academy of Nutrition and Dietetics. Eating Right During Pregnancy.EatRight Web site. Available at:http://www.eatright.org/Public/content.aspx?id=6808. Published January 2013. Accessed October 21, 2014.  Academy of Nutrition and Dietetics. A Healthy Start For You and Your Baby. EatRight Web site. Available at: http://www.eatright.org/Public/content.aspx?id=6442470745. Published April 2013. Accessed October 21, 2014.  USDA. Nutritional Needs During Pregnancy. Choose MyPlate Web site. Available at:http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy-nutritional- needs.html.Accessed October 21, 2014.  Academy of Nutrition and Dietetics. Make Safe Food Choices During Pregnancy. EatRight Web site. Available at: http://www.eatright.org/Public/content.aspx?id=6442474607. Published May 2014. Accessed October 21, 2014  Academy of Nutrition and Dietetics. Healthy Weight During Pregnancy. EatRight Web site. Available at: http://www.eatright.org/Public/content.aspx?id=10933. Published January 2013. Accessed October 21, 2014.