Nutrition in Pregnancy

1. Nutrition in Pregnancy By Jeanne Laird

2. The need for folate • Adequate folate or folic acid intake is necessary before conception and throughout the pregnancy. • Folate is involved in many factors of growth and development including: • Cell division • Helps prevent neural tube defects such as spina bifida • Helps prevent anemia

3. Folic acid or Folate? • Folate is the natural form of folic acid • -better to get it from food • -supplement if necessary, folic acid is very well absorbed • -the ADA for folate during pregnancy is 400 IUs

4. Sources of folate • -orange juice and oranges • -asparagus • -broccoli & Brussels sprouts • -dark green leafy vegetables • -cantaloupe, grapes, strawberries and bananas • -whole grains, beans, and eggs • -avocado

5. Folate and anemia • Folate is necessary for the production of red blood cells • -low folate can result in anemia • -pregnant women are at risk of becoming anemic

6. Weight Gain • -Not too much, not too little • >complications can occur with either situation -What is the right amount? • >women should gain 2-4 lbs per month during the first trimester and 3-4 lbs per month every month thereafter. -Therefore, between 24 and 36 lbstotal weight gain is safe and healthy.

7. Too little weight gain • -chance of improper nutrition for mom and baby -half of the weight gain is to support and nourish the baby -possible outcomes of low birth weight, pre-mature delivery,and improper development.

8. Too much weight gain • -chance of gestational diabetes and hypertension. • -chance of delivering a large baby, > then 9 lbs. • -difficulty in delivery • -chance of pre-eclampsia, toxemia and death

9. Nutritional needs during pregnancy • -pre-natal vitamins to pad diet • -Calcium, iron, B vitamins • -deficiencies in any nutrient is • undesirable, hence a diet that includes • a variety of foods in a variety of colors • -supplement with a good pre-natal vitamin • and mineral supplement recommended by Ob/ • Gyn doctor.

10. Calcium • -Needed for strong bones and teeth. • - Needed for muscle contractions. • -Required for nerve signaling. • -If mom is low in calcium, baby will take from mom's bone stores. • -This could result in low bone density for mom.

11. Dietary sources of calcium • -dairy foods like milk, cheese, yogurt and kefir • -salmon, sardines • -dark green leafy vegetables • -broccoli • -fortified foods like orange juice • -almond milk, soy milk and soy products

12. Iron • -high risk of anemia during pregnancy • -27 mg per day needed for mom to avoid anemia • -needed to provide oxygen to all cells • -needed for proper immune function • -needed to provide energy to mom during pregnancy • -needed for healthy fetal development

13. Dietary sources of iron • -lean beef, liver, turkey and chicken dark meat • -Tuna, shrimp, salmon, halibut • -pork • -beans, peas and lentils • -fortified breakfast cereals and whole grains • -spinach • *Eating these foods with a good source of vitamin Chelps the body to absorb the iron better. • *Animal sources of dietary iron are considered of high biological value and are better absorbed by the gut.

14. Eat a variety of foods in a variety of colors • -whole grains, 6-8 servings per day • -3-5 servings of vegetables • -2-4 fruits • -3 servings of dairy per day • -6 oz of lean meat

15. Foods to avoid during pregnancy • - White albacore tuna, king mackerel, swordfish, tilefish, and orange roughie due to high mercury levels • -lunch meat and soft unpasteurized cheeses, due to the threat of • listeria poisoning such as camembert, brie, feta, blue-veined and unpasteurized Mexican cheeses. • -fast food- a lot of fat and questionable ingredients with little • nutritional value • -alcohol- risk of fetal alcohol syndrome & low birth weight baby • -unpasteurized milk or milk products due to salmonella poisoning • -raw meat or fish, due to E.coli poisoning and parasites

16. Lifestyle habits to avoid • -smoking, due to hypoxia to fetus, low birth weight and pre- • mature delivery • -indulging in alcohol, due to low birth weight baby, pre- • mature delivery and fetal alcohol syndrome • -taking drugs, both street drugs and prescription unless • approved by your doctor. Check regarding over-the-counter • pharmaceuticals as well. • Risky behavior that could possibly harm mom or baby

17. Lifestyle habits to embrace • -stay active, get enough exercise to ensure a healthy pregnancy weight • -safe exercise helps mom to stay strong and in good shape throughout the pregnancy • -exercise helps the body in preparation for delivery • -exercise provides for excellent oxygenation and blood flow to baby • -exercise contributes to a healthy energetic you!

18. Just a few more things… • Get enough sleep. Try not to overdo it in preparation for babies arrival. When you are tired, rest. • Stay positive, you are about to embark on a wonderful experience. • Stay connected to people and groups including expecting mom’s groups, Lamaze groups and Le leche groups in preparation for breastfeeding-nature’s perfect food for baby.

19. Sources • Mitchell, M.K., (1997). Nutrition across the lifespan. Philadelphia, PA: W.B. Saunders Company. • www.whfoods.com • www.everydayhealth.com • www.madamenoire.com • www.globalhealingcenter.com • www.nim.nih.gov/medlineplus/neuraltubeddefects.html