Title: Nutrition for Pregnancy and Breastfeeding
1Nutrition for Pregnancy and Breastfeeding
2Eating for Two?
- Women who are pregnant or lactating
(breastfeeding)have special nutritional needs - You only need about 300 extra calories per day
(based on an average 2000 calorie normal diet)
3Choose NUTRIENT-DENSE foods
- Choose foods that are packed with vitamins,
minerals, fiber and other nutrients, but are
lower in calories. Pick foods like fruits,
vegetables, whole grains, and fat-free or low-fat
milk products.
4If you are expecting twins, triplets, or more
If you are expecting more than one baby, your
nutrient and calorie needs are higher than the
needs of women carrying one baby.
5Folic Acid (folate)
Folate, a B vitamin, aids in forming red blood
cells and in building genetic material in every
cell of the body. Folic acid helps prevent birth
defects (specifically, neural tube defects such
as spina bifida) Sources of folate
include Cooked dry beans and peas,
peanuts Oranges, orange juice Dark-green leafy
vegetables like spinach and mustard greens,
romaine lettuce Enriched and whole-grain breads
and bread products, fortified ready-to-eat cereals
6Iron
- Iron, a mineral, functions primarily as a carrier
of oxygen in the body, both as a part of
hemoglobin in the blood and myoglobin in the
muscles. During pregnancy, your blood volume
doubles to accommodate your increased need for
oxygen to nourish your baby - Sources of iron include
- Shellfish like shrimp, clams, mussels, oysters
- Lean meats (especially beef)
- Liver and other organ meats (but these are high
in cholesterol) - Turkey dark meat (remove the skin to reduce fat)
- Sardines (but these are high in salt)
- Leafy greens, such as spinach, broccoli, kale,
turnip greens, collards - Cooked dry beans (such as kidney and pinto
beans), lima beans and green peas, black-eyed
peas, pinto beans, canned baked beans, and
lentils - Fortified, enriched and whole grain breads,
pasta, rice, and breakfast cereals
7Food safety - fish
- Fish provide important nutrients, including
Omega-3 fatty acids that are good for your
health, but may also contain some chemicals that
can be health risks. - Limit yourself to 12 ounces per week (2 6oz.
cans or 2 average meals) tuna, shrimp, salmon,
pollock, catfish. White (albacore) tuna contains
more mercury, so limit to 6 ounces per week. - DO NOT EAT shark, swordfish, king mackerel, or
tilefish when you are pregnant or breastfeeding.
They contain high levels of mercury which can
harm the babys developing nervous system - Limit or avoid fish caught in local waters they
may contain other harmful chemicals
8Food safety - lysteria
- Listeria is a harmful bacteria. It can be found
in some refrigerated, ready-to-eat foods. You are
much more likely to get the disease caused by
Listeriacalled listeriosiswhen you are
pregnant. It can be transmitted to your unborn
baby even if you are not showing signs of illness
and can cause death.
9Follow this advice to prevent listeriosis Do
not eat hot dogs, luncheon meats, bologna, or
other deli meats unless they are reheated until
steaming hot. Do not eat refrigerated pâté, meat
spreads from a meat counter, or smoked seafood
found in the refrigerated section of the store.
Foods that dont need refrigeration, like canned
tuna and canned salmon, are okay to eat.
Refrigerate after opening. Do not drink raw
(unpasteurized) milk. Do not eat foods that have
raw milk in them. Do not eat salads made in the
store such as ham salad, chicken salad, egg
salad, tuna salad, or seafood salad. Do not eat
soft cheese such as feta, queso blanco, queso
fresco, Brie, Camembert cheeses, blue-veined
cheeses, and Panela unless it is made with
pasteurized milk. Make sure the label says, "Made
with pasteurized milk.
10Food safety - toxoplasmosis
- Toxoplasmosis is an infection caused by a
parasite. The infection may not cause any
symptoms for the mother, but can be passed on to
the baby. Most infected infants do not have
symptoms at birth but can develop serious
symptoms later in life, such as blindness or
mental disability. Occasionally infected newborns
have serious eye or brain damage at birth.
11- Follow this advice to prevent toxoplasmosis
- Wash your hands with soap and water after
touching soil, sand, raw meat, or unwashed
vegetables. - Cook your meat completely, especially chicken and
turkey. Do not sample meat until it is cooked. - Freeze meat for several days before cooking to
greatly reduce the chance of infection. - Wash all cutting boards and knives with hot soapy
water after each use. - Wash and/or peel all fruits and vegetables before
eating them. - Cats can spread this parasite. Have someone else
change the litter box if possible. If you have to
change it, wear disposable gloves and wash your
hands thoroughly with soap and water afterwards. - Wear gloves when gardening or handling sand from
a sandbox. Cats may use gardens or sandboxes as
litter boxes. Wash hands afterward. - Avoid drinking untreated water, particularly when
traveling in less developed countries.
12The Food Pyramid
Shows us what and how much to eat to achieve a
balanced diet.
13What should I eat?
Choose foods from all the food groups Mix up your
choices within each food group Remember to drink
plenty of fluids
14Recommendations
- The following recommendations will help you to
choose a healthful diet. - Prenatal v
- itamin supplements cannot replace a healthy diet
15Focus on fruits
2 cups per day
- Eat a variety of fruits whether fresh, frozen,
canned or dried rather than fruit juice for
most of your fruit choices.
16Vary your veggies
2-1/2 3-1/2 cups per day
- Eat more dark green leafy veggies, orange
veggies and beans and peas
17Get your calcium-rich foods
3 cups per day
- Get 3 cups of low-fat or fat-free milk (or an
equivalent amount of yogurt or cheese) every day
18Make half your grains whole
6 7 9 ounces per day
- Make half of your grains whole-grain cereals,
breads, crackers, rice or pasta. Check food
labels to be sure the grains are listed as
whole.
19Go lean with protein
5-1/2 6-1/2 ounces per day
- Choose lean meats and poultry. Bake it, broil
it, or grill it. And vary your protein choices
with more fish, beans, peas, nuts and seeds.
20Fats and oils
- Avoid bad types of fat. They may raise your
blood cholesterol level, and increase your risk
of heart disease - Saturated fats
- Trans fatty acids
- Dietary cholesterol
21Watch the extras
- Discretionary calories are extras or luxury
foods that contribute calories without adding
much nutrition - Extra foods from any food group.
- Higher calorie forms of foods - whole milk,
cheese, sausage, biscuits, sweetened cereal,
sweetened yogurt. - Added fats - sauces, salad dressings, butter
fried foods, fatty meats. - Items that are mostly sweet, such as sugar,
syrup, candy, desserts or soda.
22Find your balance between food and physical
activity
- Exercise is important for your overall health and
fitness, so (check with your doctor first) its
generally ok to continue any exercise program you
currently participate in.
23Weight distribution in pregnancy
Maternal stores of fat, protein and other nutrients 7 lbs.
Increased body fluid 4 lbs.
Increased blood 4 lbs.
Breast growth 2 lbs.
Enlarged uterus 2 lbs.
Amniotic fluid 2 lbs
Placenta 1-1/2 lbs.
Baby 7-1/2 lbs.
TOTAL 30 lbs.