Eating Right: For You

& Your Baby

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Did You Know?

Q: What is your baby’s main source of nutrients for growing?

A: You!

Essential nutrients come from:

- What is stored in your tissues

- What you eat

Are You Ready?

In this section we will help you learn what to eat and what to avoid before getting pregnant

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Get Ready

• Assess your current eating plan

• Most women do not include enough:– folic acid– high-calcium foods– iron– fruits and vegetables

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Prevent Birth Defects

A: 1 in every 1000 babies

Q: How many babies are born in the US every year with a neural tube defect?

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Folate Helps Prevent Birth Defects

• Folate is needed both before and in the first weeks of pregnancy

• It can help reduce the risk of neural tube defects

• 400 mcg per day before pregnancy

• 600 mcg per day while pregnant

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Which Foods are the Best Source of Folate?

• Chicken liver, fortified breakfast cereals, beans, asparagus, broccoli, green leafy vegetables, oranges and wheat germ

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Which Foods Are The Best Sources of Calcium?

• Skim milk• Fat free ricotta

cheese• Yogurt• Fortified soy milk• Calcium fortified

orange juice• Sardines with

bones

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Where’s the Iron?

• Liver, meat, fortified breakfast cereal, spinach, beans

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Tips for More Fruits & Vegetables

• Try to include fruits and or vegetables with every meal– Include fresh fruit with breakfast– Take bananas and apples with you for

snacks– Eat a big salad for

lunch– Eat vegetables at

dinner– Make a fruit/yogurt

smoothie for dessert

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Do I Need A Supplement?

• Assess your current eating plan

• Take supplements several months prior to conception if food intake for folic acid and iron is not optimal

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Exercise

• Check with your physician• Begin before you are pregnant • Modify your program during the

second and third trimesters• Benefits:

– Improves your sense of well-being– Helps you control your weight– More timely onset of labor– Less difficulty with labor pain

I’m Pregnant!

Here’s what you need to know about eating when you are

pregnant

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Healthy Pregnancy Eating Plan (HPEP)

• 8 or more servings of complex carbohydrates

• 4 or more servings of vegetables

• 3 or more servings of fruits

• 3 servings of dairy

• 2-3 servings of extra-lean meat, poultry, fish and/or legumes

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8 or More Servings of Complex Carbohydrates

• 100 % whole wheat bread• Oatmeal and other whole grain cereals• Whole wheat noodles or pasta• Brown rice• Potatoes and

sweet potatoes• Barley• Fortified grain

products*

*Rich in folic acid

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4 or More Servings of Vegetables

• Asparagus*• Bean Sprouts• Green Beans• Beets• Broccoli*• Cabbage• Carrots• Cauliflower• Chard*• Eggplant

• Kale*• Spinach*• Tomato• Turnip Greens*

*Rich in folate

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3 or More Servings of Fruit

• Bananas• Blueberries• Cantaloupe*• Grapefruit*• Grapes• Kiwi*• Melon• Oranges • Papaya• Peach

• Pineapple• Strawberries*• Watermelon

*Rich in folate

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3 Servings of Nonfat Dairy

• Skim milk• Yogurt• Lowfat cheese• Lowfat ricotta

cheese

These are the best sources of calcium

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2 Servings of Lean Protein Foods

• Beans and peas*

• Lentils*

• Lean chicken

• Seafood

• Tofu

• Lean red meat

*Rich in folate

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Seafood

• Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury

• Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury

• Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish

• Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna

• So, when choosing your two meals of fish and shellfish, you may eat up to six ounces (one average meal) of albacore tuna per week

• Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers and coastal areas

• If no advice is available, eat up to six ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week

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Fluids

• Needed for baby:– Building your baby’s body cells &

circulatory system

– Delivery of nutrients

– Excretion of wastes

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Fluids

• Needed for you:– Helps to combat constipation

– Regulate body temperature

– Reduces risk of urinary tract infections

• Consume at least 8 cups of fluids per day (water, juice, decaffeinated beverages)

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Foods to Limit or Avoid

• Alcohol• Caffeinated beverages• Candy• Cookies/cakes/pies/doughnuts• Drinks made with sugar or high-fructose

corn syrup• Meats that are less than 95% fat-free• Chips and other snack foods

high in fat and salt

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Avoid Drugs

• Use of street drugs can affect fertility and have lifelong and serious consequences

• Optimal nutrition might help, but it can not fully compensate for the harsh effect of drugs

• Never self-medicate when you are pregnant

• Always check with your physician

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Eat Frequently

• Aim for 3 meals and 2 to 3 snacks• Eat every 2-3 hours or 5-6 times

per day• Take food with you• Eating habits will change as

pregnancy progresses• You may eat more or less

depending on how you’re feeling each day!

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Calorie Needs

• Calorie needs will vary per person• First trimester:

– Average of 2000-2200 calories

• Second & third trimester:– Increase by 300 calories– Average of 2,300-2,500 calories

• Vitamin and mineral needs are high• Consume foods as close to their

natural state as possible

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Weight Gain Expectations

• Pregnancy is not the time to diet• Expect weight gain of 25-35 pounds*• Pattern of weight gain is important:

– slow gain in the 1st trimester (2-4 pounds)*

– 3/4 to 1 pound a week for the last 2 trimesters*

*(for women in normal weight range)

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Side Effects That May Be Lessened by a Proper Diet

• Fatigue• Morning

Sickness• Constipation• Varicose Veins• Tooth and Gum

Problems• Leg Cramps

• Irritability• Skin Problems• Colds and

Infections• Mild Depression• Nose

Bleeds• Mood

Swings

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First Trimester

• Follow Healthy Pregnancy Eating Plan• Expect weight gain of 2-5 pounds• Discuss supplement needs with your

physician or dietitian• Stop drinking alcohol, using tobacco,

or taking drugs not approved by your physician

• Discuss exercise regimen with physician, adjust if necessary

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Morning Sickness

• Eat what and when you can but try to make it nutritious, if possible

• Nibble on salt-free crackers and dry cereal• Eat frequently to avoid hunger• Avoid offensive cooking odors• Drink fluids• Consume beverages and soups

between meals• Avoid coffee, tea, and spicy

or acidic foods

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Nausea

• Occurs often in the first trimester• Try to determine which foods will be

appetizing and tolerable for you• Mashed potatoes, soups, pretzels,

oatmeal, pudding, graham crackers, rice, or pasta may be soothing

• Sips of soda water with lemon or ginger ale may be helpful for overcoming pangs of nausea

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Constipation

• Consume ample fruits, vegetables, whole grains, and legumes

• Increase fluids, especially water• Daily exercise helps keep things moving• Try 1 tsp of wheat bran if fruits/veggies

don’t help• Use laxatives only as a last resort

and under medical supervision

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Fatigue

• Take a nap, go to bed early if possible • Eat well, exercise, listen and respond to

your body’s needs• Avoid sugary foods and caffeine, or

other temporary “quick fixes”• Eat every few hours, always eat

breakfast, drink plenty of fluids• If fatigue continues, talk with

your physician about a blood test for iron

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Food Cravings

• Common among pregnant women• Sweet, sour, salty, and spicy foods• Aversions may make it difficult for you

to tolerate your favorite foods• Cravings may be based on an

underlying nutritional need such as iron deficiency i.e. craving ice or dirt

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Crave-Control Tips

• Eat frequently • Set aside a calorie allotment• Abstinence may lead to binge eating• Choose small servings of your favorite

foods• Try to choose a healthful

version of the craved food, e.g. smoothie instead of ice cream

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Avoid Food Poisoning

• Clean:– Wash hands frequently– Keep all food surfaces very clean– Use paper towels instead of a sponge

• Separate - don’t cross contaminate:– Wash hands and food surfaces after

preparing raw meat, poultry, fish and eggs– Don’t store these raw ingredients

over ones that will be served without cooking

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Avoid Food Poisoning

• Chill:– Refrigerate leftovers promptly

• Heat:– Heat or cook foods quickly and to

the right temperature– Cook meat and poultry to the right

temperature– Bring reheated foods to a

boil before serving

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Second Trimester

• Continue to follow HPEP • Increase calories by about 300 per

day• Expect weight gain of ¾ - 1½

pounds a week for a total of 9 - 19 pounds

• Exercise daily, but adjust the routine, intensity, or duration as needed

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Heartburn

• Usually occurs in the 2nd trimester• Aggravated by large meals, foods that

produce gas such as beans and cabbage, and fatty or spicy foods

• Avoid discomfort by eating small, frequent meals, eat a light dinner at least 3 hours before bedtime, chew and eat slowly

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Heartburn

• Decrease or limit problematic foods like:– coffee– chocolate– processed meats– rich pastries– fried foods– alcohol– carbonated beverages

• Avoid lying down after eating a large meal

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Third Trimester

• Follow HPEP (don’t forget your additional 300 calories)

• Expect weight gain of .7 to 1.4 pounds a week for a total of 9 to 19 pounds

• Continue taking a supplement if necessary

• Exercise daily• Rest!

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What Makes Up Weight Gain?

• Maternal stores: 7 pounds • Tissue fluid: 5-6 pounds• Maternal tissue: 3-4 pounds• Baby/fluid/placenta: 10-11 pounds

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Gestational Diabetes

• Diabetes that exists only during pregnancy

• Resolves itself after delivery• Arises after 20 weeks of gestation• May affect as many as 5-10% of all

pregnancies• Symptoms: increased urination,

increased thirst, high blood glucose

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Gestational Diabetes

• It is treated largely through diet changes and moderate exercise to achieve weight control

• Gestational diabetes can be controlled, thus resulting in a healthful pregnancy

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Pregnancy Induced Hypertension

• Usually develops in the third trimester• Affects about 7-8% of pregnant women• Diagnosis:

– Systolic blood pressure of 140 or a diastolic pressure of 90, or both

– A rise of 20-30 in systolic pressure or 10-15 in diastolic pressure, or both, on two or more occasions 6 hours apart

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Pregnancy-Induced Hypertension

• Cause is unknown• Development is associated with lack

of prenatal care and poor nutritional status

• Incidence is higher in those with low calcium intake

• Limit your physical activity, continue to eat well, and rest frequently

After the Birth

Here are some tips to help you with breastfeeding after you

have your baby

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Breast is Best

• Nutritionally superior to any alternative• The least allergenic of any infant food• Promotes good jaw development• Costs less than commercial formulas• Promotes close mother-child

contact & bonding• Always safe and fresh• Helps prevent infections• Better weight management and

reduced risk of cancer for mom

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Breast is Best

• Comes with a heartbeat just like baby is used to hearing in the womb

• The milk is just the right temperature• The breast refills automatically• It’s unbreakable and can't be dropped • The milk is ready when baby is• These nipples that don't need

sterilizing and come with a lifetime guarantee of durability

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Eating Tips for Breastfeeding

• Continue healthy pregnancy eating plan, but increase calories by about 500 per day

• This will increase your protein, fat, and vitamin and mineral requirement to the appropriate level

• Eat and drink enough to satisfy your hunger and thirst

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Tips to Keep Your Milk Volume High

• Milk production is affected primarily by frequency of feeding

• Get plenty of bed rest

• Aim for 2 to 3 quarts of liquids per day

• Oral contraceptives may suppress lactation, especially in the first 6 to 10 weeks

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Weight Loss and Breast Feeding

• Don’t consciously try to lose weight until at least 2 months post-partum

• Eat a healthy diet and exercise

• Many women who breastfeed find it makes losing weight easier

• Avoid foods that are laden with sugar and fat

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Common Myths

• You can’t get pregnant while breastfeeding

• You need to “toughen” your nipples before your baby is born

• Small breasts don’t produce as much milk as large ones

• Breastfeeding will ruin the shape of your breasts

• All babies should be weaned before their first birthday

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“Dedicate some of your life to others. Your dedication will not be a sacrifice. It will be an exhilarating experience because it is an intense effort applied toward a meaningful end.”

Dr. Thomas Dooley