Nutrition and Pregnancy

Mother’s nutritional status at the onset of pregnancy is an important factor in determining the condition of the infant at birth. ◦ Nutrition is the food you eat and how the body uses it. All nutrients needed by the body are available through food. ◦ Stop using birth control pills at least three months before becoming pregnant so the body is back to absorbing B vitamins.

◦ Folic acid is a B vitamin. It can help to protect your unborn baby against birth defects of the spine and brain, like Spina bifida or ‘open spine’.  Found in green leafy vegetables, asparagus and liver.  Take a multi –vitamin a day before you become pregnant and during pregnancy to reduce the risk of birth defects. ◦ Not eating for two.  Need only to gain 3-4 pounds during the first trimester  Last 6 months you will gain about a pound a week.  A spurt in weight gain is a danger signal.

Morning sickness- ◦ Nausea and vomiting (Can occur any time of the day) ◦ Carbohydrates can reduce this feeling. (Crackers in bed) ◦ Vitamin B6 supplements are sometimes recommended. ◦ Eat small meals 5-6 times a day. Get plenty of rest. ◦ Temporary condition- usually goes away by three months.

Foods to avoid while pregnant: Unpasteurized milk or juice Soft cheeses like feta and Brie Unheated deli meats and hot dogs Raw, smoked seafood Undercooked poultry, meat or seafood

Choose My Plate.gov Each meal must contain: Dairy Vegetables Fruits Grains Protein *Meals & Snacks should be nutrient-dense, not calorie-dense.

Planning for healthy eating: ~Plan a full day’s menu featuring: Breakfast-Lunch-Dinner and snacks including all 5 food groups, and are nutrient dense. ( see example that follows) ~Design a visual healthy Plate of food representing ONE of the above meals featuring 5 food groups. ~Be prepared to share

Menu Example: Breakfast: Milk group Meat/protein group Fruit group Vegetable group Grains Nutrient dense: Less fat and sugar= more nutrients per calorie