Nutrition for Pregnancy and Breastfeeding

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Nutrition for Pregnancy and Breastfeeding
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Eating 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)

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Choose 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.

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If 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.
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Folic 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
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Iron

• 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

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Food 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

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Food 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.

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Follow 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.
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Food 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.

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• 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.

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The Food Pyramid
Shows us what and how much to eat to achieve a
balanced diet.
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What should I eat?
Choose foods from all the food groups Mix up your
choices within each food group Remember to drink
plenty of fluids
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Recommendations

• The following recommendations will help you to
  choose a healthful diet.
• Prenatal v
• itamin supplements cannot replace a healthy diet

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Focus 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.

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Vary your veggies
2-1/2 3-1/2 cups per day

• Eat more dark green leafy veggies, orange
  veggies and beans and peas

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Get 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

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Make 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.

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Go 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.

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Fats 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

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Watch 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.

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Find 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.

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Weight 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.