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HOW MUCH WEIGHT SHOULD YOU GAIN DURING PREGNANCY Gaining weight

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HOW MUCH WEIGHT SHOULD YOU GAIN DURING PREGNANCY Gaining weight Powered By Docstoc
					    HOW MUCH WEIGHT SHOULD YOU GAIN                              PREGNANT WOMAN’S DAILY FOOD GUIDE                                                      SAMPLE MENU FOR PREGNANCY
              DURING PREGNANCY?
                                                         Food        Recommended    Actual  Needs                       Food                   BREAKFAST:                         MID-AFTERNOON:
    Gaining weight at a steady pace during pregnancy     Group         Serving(s)   Intake Improve?                    Source                  orange juice-1/2 cup or 1 orange   milk - 1 cup
is important for the proper growth and development                                                    1%, 2%, skim, whole, and buttermilk,     cream of wheat or grits -          cheese and crackers
of your baby. Below are the recommended total                                                         Yogurt, cheese, tofu, ice cream           1/2 cup (cooked)
                                                       Calcium            4                           Carnation instant breakfast drink,       soft cooked egg - 1
weight gains for the pregnancy woman:                                                                 custards, puddings, pasteur, eggnog,      slice toast (whole grain or
                                                                                                      milkshakes, Sardines, salmon,
      Under Weight      35-40 pounds                                                                  Beets, turnips, mustard greens,           enriched)
                                                                                                      broccoli, dry beans.                     butter or fortified margarine -    DINNER:
      Normal Weight     30-35 pounds                                                                                                            1 teaspoon                        baked chicken - 1-2 pieces or
      Over Weight       22-27 pounds                                                                  Animal: lean meat (beef, veal, lamb,
                                                                                                                                                                                  (milk - 1/2 cup, 4 oz.)
                                                                                                      pork), fish, poultry, organ meats
      Obese             15-20 pounds                                                                  (liver, kidney) eggs.                                                       baked potato - 1 small
                                                       Protein           2-3                                                                                                      butter or margarine -
Your recommended weight gain is ______________ .                                                      Vegetable: dried beans & peas                                                1 teaspoon
                                                                                                      (lentils, kidney & navy beans, split
                                                                                                      peas). peanut butter, nuts, tofu.        MID-MORNING:                       crisp celery or carrot sticks
                 HELPFUL HINTS                                                                                                                                                    green beans or collard greens
                                                                                                      Bread, rolls, dumplings, muffins,
                                                                                                                                               bran muffin - 1 medium              1/2 cup
v Eat meals at regular times. You may want to eat      Enriched                                       biscuits, crackers, cereals, cornbread
                                                                                                                                                1/2 cup apple juice               custard or 1/2 cup milk
                                                       Bread &           6-11                         bread, grits, rice, macaroni,
  smaller, more frequent meals.                        Cereal                                         noodles, spaghetti, tortillas,
                                                                                                      wheat germ.                              LUNCH:                             BEDTIME:
v Eat slowly and chew your food well.                                                                                                          split pea soup - 1 bowl            milk - 1 cup
                                                                                                      Oranges & juice, grapefruit & juice,
                                                       Vegetable                                      cantaloupe, guava, mango, straw-         meat or cheese sandwich -          peanut butter or oatmeal
v Drink your fluids between meals rather than at       & Fruit           2                            berries, pineapple, Green or chili       cookie -
  meal time. This may keep you from feeling            (Vitamin C)                                    broccoli, brussel sprouts, raw
                                                                                                                                               mayonnaise - 1 tbsp.                1 or 2 small
                                                                                                      cabbage, collards, kale,
  “stuffed” and prevent nausea.                                                                       spinach, greens.                         lettuce & tomato salad
                                                                                                                                               1/2 grapefruit
v If you are gaining weight too quickly, snack on                                                     Asparagus, broccoli, chard, brussel      milk - 1 cup
                                                       Vegetable                                      sprouts, collards, cress, kale,
  nutritious foods such as fresh fruits and vegeta-    & Fruit            1                           spinach, turnip greens, or other
  bles instead of high calorie potato chips, candy     (Vitamin A)                                    dark green leaves, pumpkin, carrots      BE SURE TO INCLUDE THESE FOODS IN YOUR
  and pop.                                                                                            winter squash, yams apricots, sweet              DIET FOODS RICH IN IRON:
                                                                                                      potatoes, cantaloupe.
                                                                                                                                               Liver and Liver sausage            Poultry
v If you are not gaining enough weight, eat more                                                      Potatoes, plums, prunes, dates,          All kinds of meat and fish         Eggs
                                                                                                      peaches, pears, persimmon, berries
  foods containing milk and milk products such as      Other                                          apple, bananas, grapes,
                                                                                                                                               Green Lima Beans                   Dried peas and beans
  ice cream, pudding, milkshakes, cheese & crack-      Vegetables        3                            raisins, lettuce, cucumbers, radishes,   Prunes, dried apricots, raisins    Peanut Butter
                                                       & Fruits                                       bean sprouts, tangerines, watermelon,    Molasses                           Broccoli
  ers.                                                                                                green beans, peas, corn
                                                                                                                                               Greens: mustard, turnip, beet, dandelion greens, collards,
                                                       Water             6-8                                                                   spinach, kale, chard
  NEVER DRINK ALCOHOL WHILE YOU ARE                    Liquids           6-8                          Water, milk, juice, soup,                Cereals that contain at least 45% iron per serving
                   PREGNANT                                                                           broth, decaff. tea or coffee
                                                                                                                                               •   Your body makes the best use of iron when your diet con-
   Alcohol in beer, wine, wine coolers and mixed                                                                                                   tains Vitamin C.
drinks may be harmful to your baby.                                                                                                                For best results, have high Vitamin C sources along with
                                                                                                                                                   foods rich in iron: For example, high iron cereal and a glass
    Having Problems?                                                      SPECIAL INSTRUCTIONS JUST FOR YOU!
                                                                                                                                                              Eating Right
                                                                                                                                                            During Pregnancy
Nausea & Vomiting?
• Eat small meals, more often, on a regular basis.
• Eat dry cereal or crackers before getting out of bed.
• Drink liquids between meals rather than with meals.
• Sip water and juices slowly.
• Bake, boil or broil foods rather than fry foods.
• Eat ice chips, popsicles, fruits and cooked vegetables between
  meals.
                                                                           *Remember to take your prenatal vitamins everyday.
• Have lots of fresh air in rooms where you sleep and where
  you prepare your meals.                                                             If you have any questions talk to your

AVOID:                                                                                          Dietitian/Nutritionist

• Highly seasoned and spicy foods.
• Getting extremely hungry.                                           ________________________________________________________
• Fried, rich foods such as gravies, rich desserts, nuts, olives,                              or call:
  sweet rolls, pastries.                                                                              858-7690
• Gas-forming foods such as brussel sprouts, cauliflower, cab-
  bage, onions, cucumbers, and sauerkraut.                                                           www.erie.gov
• Smoking or chewing tobacco.
• Caffeine foods or drinks.

Constipation?
•   Drink 8-10 glasses of liquid (especially water) between meals.
•   Eat whole grain and bran cereals, breads, and muffin.
•   Eat more raw fruits and vegetables.
•   Eat stewed prunes, apricots, or prune juice.                        ERIE COUNTY DEPARTMENT OF HEALTH
•   Drink: hot liquids such as soup.                                   Bureau of Public Health Education & Information
•   Eat dried fruits such as raisins and prunes.                                                 95 Franklin Street
•   Take daily walks.
                                                                                              Buffalo, New York 14202
Heartburn?
                                                                                                   CHRIS COLLINS
•   Eat 6 small meals each day.
                                                                                                   County Executive
•   Avoid lying down after eating.
•   Avoid tension at mealtime.
                                                                                ANTHONY J. BILLITTIER IV, M.D., FACEP
•   Cut down on fired, greasy or spicy foods.
                                                                                      Commissioner of Health
•   Use less seasonings.
•   Watch your caffeine intake.
                                                                                                                                                              FOOD GUIDE PYRAMID
                                                                                                                                                             A Guide to Daily Food Choices
Getting sick when taking your vitamins?
                                                                      Erie County does not discriminate on account of Age, Sex, Race, Religion, Handicap,
• Avoid taking vitamins on an empty stomach.                                National Origin, Color, Sexual Orientation, Marital Status or Sponsor.
• Try taking vitamins at bedtime, with meals, or after meals.
                                                                     HE (PAM-200) (Rev. 8/00) ECHD

				
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