Download presentation
Presentation is loading. Please wait.
Published byKristian May Modified over 8 years ago
1
Nutrition During Pregnancy Lifetime Nutrition & Wellness
2
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
3
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.
4
Important Nutrients ● Folate* ● Iron* ● Vitamin B12 ● Vitamin A ● Vitamin D & Calcium ● Choline ● Zinc ● Iodine ● Sodium
5
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
7
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
9
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
10
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
11
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
12
Fetal Alcohol Syndrome
13
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
15
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
16
Weight gain Recommended Weight Gain ● normal: gain 25-35 pounds ● overweight: gain 15-25 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.
17
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
18
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
Similar presentations
© 2024 SlidePlayer.com Inc.
All rights reserved.