Nutrition During Pregnancy Lifetime Nutrition & Wellness

Important Nutrients ● Carbohydrates - whole grains, fruits, & vegetables ● Protein - lean meats, milk, eggs, beans, nuts, & tofu ● Essential Fatty Acids ○ Flaxseed, Canola, and Soybean Oils, Walnuts, & Wheat Germ ○ DHA – Fish, Golden Angae, & Supplements

True or False? 1. ____ The mother’s nutrition has an effect on the development of the fetus. 2. ____ An expectant mother does not need to increase the daily nutrient needs. 3. ____ Inadequate nutrition during the first trimester or drug use can result in birth defects. 4. ____ Deficiencies in certain nutrients cannot cause damage to the eyes, brain, and genitals as the fetus develops. 5. ____ Approximately 700 additional calories are required each day for increased energy needs. 6. ____ It is ok to drink alcohol during pregnancy.

Important Nutrients ● Folate* ● Iron* ● Vitamin B12 ● Vitamin A ● Vitamin D & Calcium ● Choline ● Zinc ● Iodine ● Sodium

Folate ● 600 mcg/day - Food rich in folate: leafy greens, lentils, oranges, cereal ● Supplement with Prenatal Vitamin ● Folate prevents neural tube defects (Spina Bifida) **Non-pregnant women in child bearing years recommended to supplement with 400 mcg/d

Iron ● 27 mg/day - meats, fish, poultry, beans, grains, dried fruit, and eggs ● Iron prevents lower IQ, language problems, attention problems, and motor skill problems

Good Food Choices ● Whole Grains ● Legumes (beans) ● Fruits and Vegetables ● Lean meats ● Some fish - canned light tuna, salmon, shrimp, catfish, pollock -up to 12 ounces per week

Foods to Avoid ● Highly processed foods (lunch meats/hot dogs) ● Sugary snacks ● Alcohol* ● Artificial sweeteners (in moderation) ● Caffeine (up to 200 mg/day - about 1 cup coffee or 1 soda) ● Certain Fish: shark, tilefish, mackerel, swordfish, canned albacore tuna ● Soft cheeses made from raw milk

Alcohol  Can damage a developing fetus  Travels rapidly through bloodstream and passes the placenta... baby drinks also  Causes mental retardation and facial abnormalities, called Fetal Alcohol Syndrome FAS  Estimated 12,000 children are born with FAS in the US each year

Fetal Alcohol Syndrome

A balanced diet Pregnancy takes about 300 extra calories a day to maintain Balanced diet of protein, fruits, vegetables, whole grains and a minimum of sweets/fats  6-11 servings of breads, other whole grains  3-5 servings of vegetables  2-4 servings of milk and dairy  3-4 servings of meat and protein  6-8 glasses of water Good Food Choices:  Whole Grains  Legumes (beans)  Fruits and Vegetables  Lean meats  Some fish - canned light tuna, salmon, shrimp, catfish, pollock -up to 12 ounces per week

 Sample 1 Day Menu for Pregnancy  Breakfast 1/2 cup cantaloupe 2 eggs scrambled with 1/4 cup mushrooms and bell pepper, using 1 teaspoon canola oil 1 slice of whole wheat toast with 1 teaspoon of light margarine* 1 cup low-fat milk  Snack 1 large apple 1/4 cup sunflower seeds  Lunch 1 medium baked potato topped with 3/4 cup chili with beans and 2 tablespoons grated low-fat cheddar cheese 1 cup spinach salad with 1 tablespoon dried cranberries and 2 tablespoons light salad dressing 5 whole grain crackers 1 cup low-fat milk  Snack 1/2 cup baby carrots with 1 tablespoon of peanut butter 3 cups light popcorn (includes 1 teaspoon oil) Dinner Half a sliced tomato and 1/4 of an avocado, sliced 4 ounces grilled salmon 1 cup cooked brown rice or quinoa 1/2 cup green beans, cooked 1 multi-grain roll 1 orange Snack 8 ounces low-fat vanilla yogurt 2 graham crackers

Weight gain Recommended Weight Gain ● normal: gain pounds ● overweight: gain pounds Exercise Recommendations ● 30 minutes per day of moderate intensity workout (walking) or yoga. Baby 7 ½ lbs Placenta 1 ½ lbs Uterus 2 lbs Amniotic Fluid 2 lbs Breasts 1 lb Extra Blood 3 lbs Tissue and Fluid 3 lbs Mother’s Reserves 5 lbs TOTAL 25 lbs.

Create a menu for pregnancy Write a menu for an expectant mother. Create an entire daily menu: Breakfast, Lunch, Dinner You must use all of the of the servings for a day. EXAMPLE: Breakfast 1 egg = 1 meat 2 slices toast = 2 grains 1 orange = 1 fruit

Pasta Meal Planning  Get together with your kitchen groups  Plan a “make-your-own-pasta” dish together using 3 ingredients  Spices are extra pantry ingredients so think of 3 extra things besides the spices