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Eating Right: For You & Your Baby 2 Did You Know? Q: What is your babys main source of nutrients for growing? A: You! Essential nutrients come from:

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Presentation on theme: "Eating Right: For You & Your Baby 2 Did You Know? Q: What is your babys main source of nutrients for growing? A: You! Essential nutrients come from:"— Presentation transcript:


2 Eating Right: For You & Your Baby

3 2 Did You Know? Q: What is your babys main source of nutrients for growing? A: You! Essential nutrients come from: - What is stored in your tissues - What you eat

4 Are You Ready? In this section we will help you learn what to eat and what to avoid before getting pregnant

5 4 Get Ready Assess your current eating plan Most women do not include enough: –folic acid –high-calcium foods –iron –fruits and vegetables

6 5 Prevent Birth Defects A: 1 in every 1000 babies Q: How many babies are born in the US every year with a neural tube defect?

7 6 Folate Helps Prevent Birth Defects Folate is needed both before and in the first weeks of pregnancy It can help reduce the risk of neural tube defects 400 mcg per day before pregnancy 600 mcg per day while pregnant

8 7 Which Foods are the Best Source of Folate? Chicken liver, fortified breakfast cereals, beans, asparagus, broccoli, green leafy vegetables, oranges and wheat germ

9 8 Which Foods Are The Best Sources of Calcium? Skim milk Fat free ricotta cheese Yogurt Fortified soy milk Calcium fortified orange juice Sardines with bones

10 9 Wheres the Iron? Liver, meat, fortified breakfast cereal, spinach, beans

11 10 Tips for More Fruits & Vegetables Try to include fruits and or vegetables with every meal –Include fresh fruit with breakfast –Take bananas and apples with you for snacks –Eat a big salad for lunch –Eat vegetables at dinner –Make a fruit/yogurt smoothie for dessert

12 11 Do I Need A Supplement? Assess your current eating plan Take supplements several months prior to conception if food intake for folic acid and iron is not optimal

13 12 Exercise Check with your physician Begin before you are pregnant Modify your program during the second and third trimesters Benefits: –Improves your sense of well-being –Helps you control your weight –More timely onset of labor –Less difficulty with labor pain

14 Im Pregnant! Heres what you need to know about eating when you are pregnant

15 14 Healthy Pregnancy Eating Plan (HPEP) 8 or more servings of complex carbohydrates 4 or more servings of vegetables 3 or more servings of fruits 3 servings of dairy 2-3 servings of extra-lean meat, poultry, fish and/or legumes

16 15 8 or More Servings of Complex Carbohydrates 100 % whole wheat bread Oatmeal and other whole grain cereals Whole wheat noodles or pasta Brown rice Potatoes and sweet potatoes Barley Fortified grain products* *Rich in folic acid

17 16 4 or More Servings of Vegetables Asparagus* Bean Sprouts Green Beans Beets Broccoli* Cabbage Carrots Cauliflower Chard* Eggplant Kale* Spinach* Tomato Turnip Greens* *Rich in folate

18 17 3 or More Servings of Fruit Bananas Blueberries Cantaloupe* Grapefruit* Grapes Kiwi* Melon Oranges Papaya Peach Pineapple Strawberries* Watermelon *Rich in folate

19 18 3 Servings of Nonfat Dairy Skim milk Yogurt Lowfat cheese Lowfat ricotta cheese These are the best sources of calcium

20 19 2 Servings of Lean Protein Foods Beans and peas* Lentils* Lean chicken Seafood Tofu Lean red meat *Rich in folate

21 20 Seafood Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish Another commonly eaten fish, albacore (white) tuna has more mercury than canned light tuna So, when choosing your two meals of fish and shellfish, you may eat up to six ounces (one average meal) of albacore tuna per week Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers and coastal areas If no advice is available, eat up to six ounces (one average meal) per week of fish you catch from local waters, but dont consume any other fish during that week

22 21 Fluids Needed for baby: –Building your babys body cells & circulatory system –Delivery of nutrients –Excretion of wastes

23 22 Fluids Needed for you: –Helps to combat constipation –Regulate body temperature –Reduces risk of urinary tract infections Consume at least 8 cups of fluids per day (water, juice, decaffeinated beverages)

24 23 Foods to Limit or Avoid Alcohol Caffeinated beverages Candy Cookies/cakes/pies/doughnuts Drinks made with sugar or high-fructose corn syrup Meats that are less than 95% fat-free Chips and other snack foods high in fat and salt

25 24 Avoid Drugs Use of street drugs can affect fertility and have lifelong and serious consequences Optimal nutrition might help, but it can not fully compensate for the harsh effect of drugs Never self-medicate when you are pregnant Always check with your physician

26 25 Eat Frequently Aim for 3 meals and 2 to 3 snacks Eat every 2-3 hours or 5-6 times per day Take food with you Eating habits will change as pregnancy progresses You may eat more or less depending on how youre feeling each day!

27 26 Calorie Needs Calorie needs will vary per person First trimester: –Average of 2000-2200 calories Second & third trimester: –Increase by 300 calories –Average of 2,300-2,500 calories Vitamin and mineral needs are high Consume foods as close to their natural state as possible

28 27 Weight Gain Expectations Pregnancy is not the time to diet Expect weight gain of 25-35 pounds* Pattern of weight gain is important: –slow gain in the 1st trimester (2-4 pounds)* –3/4 to 1 pound a week for the last 2 trimesters* *(for women in normal weight range)

29 28 Side Effects That May Be Lessened by a Proper Diet Fatigue Morning Sickness Constipation Varicose Veins Tooth and Gum Problems Leg Cramps Irritability Skin Problems Colds and Infections Mild Depression Nose Bleeds Mood Swings

30 29 First Trimester Follow Healthy Pregnancy Eating Plan Expect weight gain of 2-5 pounds Discuss supplement needs with your physician or dietitian Stop drinking alcohol, using tobacco, or taking drugs not approved by your physician Discuss exercise regimen with physician, adjust if necessary

31 30 Morning Sickness Eat what and when you can but try to make it nutritious, if possible Nibble on salt-free crackers and dry cereal Eat frequently to avoid hunger Avoid offensive cooking odors Drink fluids Consume beverages and soups between meals Avoid coffee, tea, and spicy or acidic foods

32 31 Nausea Occurs often in the first trimester Try to determine which foods will be appetizing and tolerable for you Mashed potatoes, soups, pretzels, oatmeal, pudding, graham crackers, rice, or pasta may be soothing Sips of soda water with lemon or ginger ale may be helpful for overcoming pangs of nausea

33 32 Constipation Consume ample fruits, vegetables, whole grains, and legumes Increase fluids, especially water Daily exercise helps keep things moving Try 1 tsp of wheat bran if fruits/veggies dont help Use laxatives only as a last resort and under medical supervision

34 33 Fatigue Take a nap, go to bed early if possible Eat well, exercise, listen and respond to your bodys needs Avoid sugary foods and caffeine, or other temporary quick fixes Eat every few hours, always eat breakfast, drink plenty of fluids If fatigue continues, talk with your physician about a blood test for iron

35 34 Food Cravings Common among pregnant women Sweet, sour, salty, and spicy foods Aversions may make it difficult for you to tolerate your favorite foods Cravings may be based on an underlying nutritional need such as iron deficiency i.e. craving ice or dirt

36 35 Crave-Control Tips Eat frequently Set aside a calorie allotment Abstinence may lead to binge eating Choose small servings of your favorite foods Try to choose a healthful version of the craved food, e.g. smoothie instead of ice cream

37 36 Avoid Food Poisoning Clean: –Wash hands frequently –Keep all food surfaces very clean –Use paper towels instead of a sponge Separate - dont cross contaminate: –Wash hands and food surfaces after preparing raw meat, poultry, fish and eggs –Dont store these raw ingredients over ones that will be served without cooking

38 37 Avoid Food Poisoning Chill: –Refrigerate leftovers promptly Heat: –Heat or cook foods quickly and to the right temperature –Cook meat and poultry to the right temperature –Bring reheated foods to a boil before serving

39 38 Second Trimester Continue to follow HPEP Increase calories by about 300 per day Expect weight gain of ¾ - 1½ pounds a week for a total of 9 - 19 pounds Exercise daily, but adjust the routine, intensity, or duration as needed

40 39 Heartburn Usually occurs in the 2nd trimester Aggravated by large meals, foods that produce gas such as beans and cabbage, and fatty or spicy foods Avoid discomfort by eating small, frequent meals, eat a light dinner at least 3 hours before bedtime, chew and eat slowly

41 40 Heartburn Decrease or limit problematic foods like: –coffee –chocolate –processed meats –rich pastries –fried foods –alcohol –carbonated beverages Avoid lying down after eating a large meal

42 41 Third Trimester Follow HPEP (dont forget your additional 300 calories) Expect weight gain of.7 to 1.4 pounds a week for a total of 9 to 19 pounds Continue taking a supplement if necessary Exercise daily Rest!

43 42 What Makes Up Weight Gain? Maternal stores: 7 pounds Tissue fluid: 5-6 pounds Maternal tissue: 3-4 pounds Baby/fluid/placenta : 10-11 pounds

44 43 Gestational Diabetes Diabetes that exists only during pregnancy Resolves itself after delivery Arises after 20 weeks of gestation May affect as many as 5-10% of all pregnancies Symptoms: increased urination, increased thirst, high blood glucose

45 44 Gestational Diabetes It is treated largely through diet changes and moderate exercise to achieve weight control Gestational diabetes can be controlled, thus resulting in a healthful pregnancy

46 45 Pregnancy Induced Hypertension Usually develops in the third trimester Affects about 7-8% of pregnant women Diagnosis: –Systolic blood pressure of 140 or a diastolic pressure of 90, or both –A rise of 20-30 in systolic pressure or 10-15 in diastolic pressure, or both, on two or more occasions 6 hours apart

47 46 Pregnancy-Induced Hypertension Cause is unknown Development is associated with lack of prenatal care and poor nutritional status Incidence is higher in those with low calcium intake Limit your physical activity, continue to eat well, and rest frequently

48 After the Birth Here are some tips to help you with breastfeeding after you have your baby

49 48 Breast is Best Nutritionally superior to any alternative The least allergenic of any infant food Promotes good jaw development Costs less than commercial formulas Promotes close mother-child contact & bonding Always safe and fresh Helps prevent infections Better weight management and reduced risk of cancer for mom

50 49 Breast is Best Comes with a heartbeat just like baby is used to hearing in the womb The milk is just the right temperature The breast refills automatically Its unbreakable and can't be dropped The milk is ready when baby is These nipples that don't need sterilizing and come with a lifetime guarantee of durability

51 50 Eating Tips for Breastfeeding Continue healthy pregnancy eating plan, but increase calories by about 500 per day This will increase your protein, fat, and vitamin and mineral requirement to the appropriate level Eat and drink enough to satisfy your hunger and thirst

52 51 Tips to Keep Your Milk Volume High Milk production is affected primarily by frequency of feeding Get plenty of bed rest Aim for 2 to 3 quarts of liquids per day Oral contraceptives may suppress lactation, especially in the first 6 to 10 weeks

53 52 Weight Loss and Breast Feeding Dont consciously try to lose weight until at least 2 months post-partum Eat a healthy diet and exercise Many women who breastfeed find it makes losing weight easier Avoid foods that are laden with sugar and fat

54 53 Common Myths You cant get pregnant while breastfeeding You need to toughen your nipples before your baby is born Small breasts dont produce as much milk as large ones Breastfeeding will ruin the shape of your breasts All babies should be weaned before their first birthday

55 54 Dedicate some of your life to others. Your dedication will not be a sacrifice. It will be an exhilarating experience because it is an intense effort applied toward a meaningful end. Dr. Thomas Dooley

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