7/21/2011 Objectives Eating Healthy During Pregnancy Identify healthy food to eat during pregnancy the amount of weight g theyy should gain g during g pregnancy Describe why they should take folic acid before and during early pregnancy Identify foods to avoid and limit during pregnancy Know Nicole D. Vick, MPH, CHES Health Educator LA County Department of Public Health Background Eating healthy foods can help a pregnant woman: Weight Gain Gain the right amount of weight during pregnancy Control gestational diabetes Prevent v nutrition related complications p Have a health baby of normal weight Prevent spina bifida and other neural tube defects Pregnancy and Dieting Dieting is dangerous for a pregnant woman Mom By the end of the session, participants will be able to: Weight gain depends on a woman’s weight before pregnancy If mom is… She should gain… Average weight for height 25 25-35 35 pounds Underweight 28-40 pounds Overweight 15-25 pounds Obese 11-20 pounds Carrying twins 35-45 pounds What should a pregnant women eat? and baby do not receive the nutrients they need Pregnant women need 100-300 extra calories a day Food should come from the 6 food groups Grains Vegetables Fruits Milk Products Proteins 1 7/21/2011 Grains 6 ounces a day – 1 ounce is equal to Vegetables 1 slice bread 1 cup or ready to eat cereal ½ cup p cooked rice,, pasta, p , or cereal 1 small pancake 1 small tortilla Fruit 1 ½ to 2 cups per day- ½ cup of fruit equals: 1 cup raw or cooked vegetables cup vegetable juice 2 cups p raw,, leafy y greens g 1 medium baked potato 1 Milk Products ½ cup fresh frozen or canned fruit ½ a fruit (small orange, apple, or banana) ¼ cup p dried fruit ½ cup 100-percent fruit juice 16 grapes Lactose intolerance is the inability to digest lactose, the sugar found in milk. Symptoms include Cramping Gas Diarrhea 3 cups per day – 1 cup equals: 1 cup milk cup yogurt 1 ½ ounces natural cheese (cheddar, ( , parmesan) p ) 2 ounces processed cheese (American) 1 What about Lactose Intolerance? 2 ½ cups per day – 1 cup equals: Low-fat or skim is best What about Lactose Intolerance? People who are lactose intolerant can still receive the calcium they need: Try consuming small amounts of milk with meals. cheese,, yyogurt, g , and cottage g cheese. Theyy contain less sugar Eat non-dairy calcium sources including greens, broccoli, sardines, and tofu. Use Lactaid Milk fortified with calcium. Try y 2 7/21/2011 Proteins 5 to 5 ½ ounces per day – 1 ounce equals: Snacking 1 tablespoon peanut butter ¼ cup cooked dry beans or tofu 1 ounce lean meat,, p poultryy or fish 1 egg ½ ounce nuts (12 almonds, 24 pistachios) Healthy snacks Fresh fruit Cheese and crackers Dried fruits P Peanut tb butter tt on carrots, t celery, l or crackers k Cereal with milk Pudding or flan Low-fat cereal bars What to Eat When Not Feeling Well Morning Sickness: Eat crackers, cereal, or pretzels before getting out of bed; eat small, frequent meals throughout the day; avoid fatty, fried, and greasy foods. Constipation: Eat more fresh fruit and vegetables. Also drink 6 to 8 glasses of water a day. Snacking is okay Snacks should stay within the 300 calories a day guideline Healthy snacks are best Container Donut of yogurt and an apple (300 calories) (300 calories) What to Eat When Not Feeling Well During pregnancy many women experience morning sickness, diarrhea, or constipation. It might be hard to keep foods down, or may feel too sick to eat at all. What to Eat When Not Feeling Well Diarrhea: Eat more foods that contain pectin and gums (two types of dietary fiber) to help absorb excess water. Examples of these foods are applesauce, bananas, white rice, oatmeal, and refined wheat bread. Heartburn: Eat small, frequent meals throughout the day; try drinking milk before eating; and limit caffeinated foods and beverages. 3 7/21/2011 Prenatal Vitamins Prenatal vitamins help mom get all of the vitamins and minerals her baby needs for proper development Make sure it’s prescribed by a health care provider Taking too many can cause problems for the baby Omega-3 fatty acids and DHA Omega-3 fatty acids is an important kind of fat DHA is a type of omega-3 fatty acid that can help a baby’s brain and eyes develop Folic Acid B vitamin that helps prevent neural tube defects (NTD) Birth defects of the brain and spinal cord March of Dimes recommendations: 400 micrograms of folic acid every day for women of childbearing age 600 micrograms for pregnant women Iron Keeps blood healthy Pregnant women produce more blood then nonpregnant women Iron rich foods Red meats beans and cereals Dried beans Dried fruits Green leafy vegetables Enriched Iron Calcium Vitamin C helps the body absorb iron, so pregnant women also should eat vitamin C-rich foods: Oranges Mango P Papaya Cantaloupe Tomatoes Cabbage S i h Spinach Broccoli Important for baby’s bone development When pregnant women don’t get enough calcium, it is taken from their bones to supply the baby’s needs 4 7/21/2011 Calcium-Rich Foods Milk Cheese Yogurt Cottage cheese Sardines with bones Orange juice with calcium Vegetarianism Vegetarian diets are OK during pregnancy Must be careful to include enough Protein Calcium Vitamin Vitamin Foods That are NOT Safe Foods that are not safe: B12 D Vegetarians can also breastfeed, but may need a supplement containing Vitamin B12 Foods That are NOT Safe Raw meat or fish Hot Have chemicals that can affect a baby’s development Increase the chance of getting an infection that can hurt the baby dogs Uncooked deli meat Sushi Ceviche Raw eggs Milk or juice that is not pasteurized Brie, feta, camembert, Roquefort, blue-veined, “queso blanco”, “queso fresco”, “panela” Foods That are NOT Safe Fish that are high in mercury Foods That are NOT Safe Shark Linked to premature delivery, mental retardation, and low birth weight babies Swordfish King g Tile mackerel fish Alcohol Caffeine Limit to 300 mg per day 8-ounce cup of coffee has about 150 mg of caffeine Chocolate contains caffeine too! 1 5 7/21/2011 Foods That are NOT Safe Gestational Diabetes Saccharine Can cross the placenta and may remain in fetal tissues Other sweeteners are okay Aspartame 10-20 10 20 percent of calories from protein percent from fat 50-60 percent from carbohydrates Eaual Nutrasweet 30 Acesulfame-K Diabetes that develops during pregnancy If not treated, the baby can grow too large Can be controlled with diet and exercise Sweets Sunett may be limited Sucralose Splenda Cravings Whether or not a woman indulges her cravings should depend on the food. Non-food Cravings (pica) example, citrus fruit or milk are good choices bars and hot dogs g should be given g a second thought For Clay Candy y Clay y Non-food Cravings (pica) Might be eaten because of tradition, custom, or cultural beliefs Might be eaten because mom is not getting nutrients her body needs. Can be very dangerous! Can cause the intestines to be blocked Can cause constipation Can keep nutrients from being absorbed in the intestines Can cause the woman to be less likely to eat healthy food. keeps the baby from being marked at birth keeps p the woman from feeling g hungry gy Starch makes the newborn lighter Starch helps the baby slide out easier during delivery Eating on a Budget Fresh fruits and vegetables help keep a pregnant woman healthy, but can be expensive! Make a budget and a menu for the week at larger g grocery g y stores,, farmers’ market or farm stands Use a discount card Compare prices between store brands and name brands Shop p 6 7/21/2011 Eating on a Budget Buy whole fruits and vegetables more than you need and freeze the rest for later Have a meatless meal sometimes Keep staples on hand at home Make Eating on a Budget Food assistance programs can help WIC www.fns.usda.gov/wic Supplemental Beans B Rice Pasta and pasta sauce Frozen vegetables Peanut butter QUESTIONS? 7 Nutrition Assistance Program (SNAP) CalFresh C lF h iin C California lif i http://www.calfresh.ca.gov/