Healthy Eating During Pregnancy
LT Susan Jones, RD (505)368-6209
OVERVIEW
Weight gain for you and your baby
The most important nutrients for you and
baby Basic meal pattern Common concerns during pregnancy Breastfeeding
Weight gain for you and your baby
Underweight (BMI<19.5) =28-40lb
Normal Weight (BMI = 19.6-26) =25-35lb Overweight (BMI >26) =15-25lb Obese (BMI >30) =
Where does the weight gain go?
Breasts Placenta
Fluids
Baby Uterus Mother
1 lb 1.4 lbs 8.3 lbs 7.5 lbs 2.1 lbs 7.2 lbs
~13 lbs
=
27.5 lbs
The most important nutrients #1: Prenatal Vitamins
It is difficult to follow a “perfect” diet
every day to meet all of Mom’s and babies nutritional needs Decrease risk of birth defects Take your prenatal vitamin every day You still need to eat a healthy diet If you forget one day, DO NOT take double the next day
#2: Calcium: 1000mg/day
Needed to develop strong bones/teeth Baby will take calcium from your bones if you don’t get enough! Sources: milk, yogurt, cheese, sardines, salmon, tofu, oatmeal, pudding , spinach
#3 Folic Acid: 600ug/day
Needed to form body tissues in both you and baby. Needed to form the brain and spinal cord of baby. Sources: prenatal vitamin, cereal, spinach, broccoli, oranges, bananas, milk, beans
#4 Iron: 30mg/day
Important to help blood to carry oxygen
Good sources: iron fortified cereals, red meat, poultry, fish, dried beans, spinach, asparagus
Iron is absorbed better with vitamin C
#5 Vitamin C: 85mg
Helps with cell and tissue development. Helps to heal wounds and build strong bones and teeth. Good sources: oranges, strawberries, cantaloupe, green pepper, tomato, grapefruit, broccoli
#6 Water: 8 cups/day
Water makes up a big part of your body and blood.
The baby is floating in amniotic fluids which requires adequate water.
Water protects and cushions your baby
#7 Zinc: 11mg
Zinc is essential for cell production, tissue growth and repair, and brain development in a growing baby.
Good sources: lean
beef, milk, nuts
#8 Choline: 450mg
Choline is one of the building blocks for the brain and spinal cord. Good sources: eggs, meats, oatmeal, iceberg lettuce
#9 B-Vitamins: Niacin, Riboflavin, Thiamin, B6, B12
B-vitamins help the body get energy from the foods you eat.
Good sources: grains, beef, pork, poultry
What food groups should I eat while I am pregnant?
Breads and Starches
Fruits and Vegetables Meats and Meat Substitutes
Dairy Foods
Fats
Breads and Starches: 6-10 servings/day
½ bagel 1 small potato 1 slice bread ½ cup corn or peas ¾ cup dry cereal ½ cup hot cereal ½ cup pasta, rice, squash 1 6” tortilla 3 cups popcorn 6 crackers
Fruits and Vegetables: 5-8 servings/day
½ cup cooked or canned vegetable or fruit 1 cup raw fruit or vegetable ¼ cup dried fruit 2 cups salad greens 1 cup vegetable juice or ½ cup fruit juice
Meat and Meat Substitutes: 2-3 servings/day
1 cup cooked dried beans
2-3 oz meat Eggs Peanut butter Tofu
Dairy Foods: 4-5 servings/day
1 cup low fat milk 1 cup low fat yogurt 1/3 c dry milk powder ½ cup ice milk or low fat
ice cream 2 slices low fat American cheese or 2” square hard cheese ½ cup pudding ½ cup cottage cheese
Fats: 1-3 servings/day
1 tsp olive, canola, peanut
oil 8-10 olives 2 Tbsp low fat salad dressing or low fat sour cream 1 tsp regular margarine or butter 1 Tbsp regular salad dressing or sour cream
What should I NOT eat and drink while I am pregnant?
Alcohol: Alcohol can cause miscarriage and serious problems to the baby Raw and Undercooked Foods: No raw eggs, cookie dough, sushi, avoid eating cooked foods that have been close to raw meats, store foods correctly. Unpasteurized Milk Products: Do not drink unpasteurized milk that is fresh from a cow or goat or cheese made from unpasteurized milk (Brie, feta, Camembert and soft blue or Mexican varieties)
What should I NOT eat while I am pregnant?
Caffeine: You should drink no more than 1-1 ½ glasses of caffeinated drinks/day = coffee, tea, cola, chocolate, sports drinks.
Sweetener: You should not eat any food or drink with saccharin. You should use no more that 1-2 servings /day of aspartame (Nutrasweet or Equal). 1 serving = 1 pkt
Mercury in Fish: Do not eat shark, swordfish, king mackerel, tilefish
Common Concerns: Constipation, Morning Sickness, and Heartburn
Constipation: Eat a high fiber diet, drink plenty of fluids, exercise.
Morning Sickness: Eat small dry foods before getting out of bed, eat several small meals, avoid greasy, spicy or rich foods, take prenatal vitamins with food. Heartburn: Eat 5-6 small meals, avoid greasy or
spicy foods, eat slowly, avoid lying down after meals.
Advantages of Breastfeeding
Less chance of allergic reaction
Natural protection passed onto baby Less chance of overfeeding Meet all of baby’s
nutritional needs
Advantages of Breastfeeding
Mother/Baby bond
Convenience Less expensive than formula Regain Pre-pregnancy weight Decreased risk for breast cancer