NUTRITION FOR YOU AND YOUR BABY - William & Mary...Healthy Beginnings Project NUTRITION FOR YOU AND...
Transcript of NUTRITION FOR YOU AND YOUR BABY - William & Mary...Healthy Beginnings Project NUTRITION FOR YOU AND...
Healthy Beginnings Project
NUTRITION FOR YOU AND YOUR BABYPARTICIPANT HANDBOOK
date:
3
TABLE OF CONTENTS
General Guidelines ➙ Good Food Choices ➙ BMI ➙ Recommended Weight Gain
Why Eat Healthy? ➙ Key Nutrients and Their Benefits ➙ Your Food Chart
Smart Choices
Special Considerations
Buying Fruits & Vegetables ➙ How Much Can I Buy for under $10? ➙ Tips on Buying Fresh and Canned
Questions and Notes
Food Journal
Resources & Contributors
page 5
page 8
page 11
page 12
page 14
page 17
page 18
page 20
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GENERAL GUIDELINESGOOD FOOD CHOICES
“Women who exercise during pregnancy deliver their babies about five days earlier, experience fewer complications during labor and delivery, have fewer inductions and caesarian sections, and need
fewer drugs to relieve pain than women who don’t exercise.”-Fit Pregnancy for Dummies
your body needs protein, fiber, vitamins, minerals, fluids, and calories
Good food choices are key to a healthy baby!
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GENERAL GUIDELINESBODY MASS INDEX
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15
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1717181819
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141415151616 121212131314
20
20
19
18
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22
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23
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18
17
26
25
25
24
1516 1314 1415 13 1319 19 18 18 17 17 1620
21 20 20 19 18 18 17 17 16 16 15 15 14 14 14 13
15 15 14 1422 21 21 20 19 19 18 18 17 17 16 16
23 22 22 21 20 20 19 18 18 17 17 16 16 15 15 15
24 23 22 22 21 20 20 19 19 18 18 17 17 16 16 15
25 24 23 23 22 21 21 20 19 19 18 18 17 17 16 16
26 25 24 24 23 22 21 21 20 20 19 18 18 17 17 16
27 26 25 24 24 23 22 22 21 20 20 19 19 18 18 17
28 27 26 25 24 24 23 22 22 21 20 20 19 19 18 18
2329 28 27 26 25 25 24 22 22 21 21 20 19 19 18
30 29 28 27 26 25 25 24 23 22 22 21 21 20 19 19
26
26
25
25
24
23
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20
20
27
27
26
25
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24
23
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21
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20
28
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27
26
25
25
24
23
23
22
21
21
29
28
27
27
26
25
25
24
23
23
22
2122
25
25
24
24
24
24
23
2323
23 23
26
26
26
25
25
25
25
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25
25
25
25
27
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29
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30
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30
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2930
31
31
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29
29
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29
29
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31
31
32
32
32
32
30
30
30
30
30
3032
32
32
32
33
33
33
30
31
31
31
3133
32
33
33
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33
34
34
31
32
32
35
35
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36
33
34
34
34
34
34
35
35
37
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35
36
36
36
36
37
34
35
35
42 40
41
39
39
40
38
38
38
39
37
37
100
215
200
210
205
195
190
185
180
175
170
165
160
155
150
145
140
135
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125
120
115
105
110
5’0” 5’1” 6’4”6’3”6’2”6’1”6’0”5’11”5’10”5’9”5’8”5’7”5’6”5’5”5’4”5’3”5’2”
wei
ght (
lbs)
height
below 18 - underweight18 to 24 - healthy weight
25 to 29 - overweight30 to 39 - obese
over 40 - extremely obese
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GENERAL GUIDELINESRECOMMENDED WEIGHT GAIN
your pre-pregnancy BMI: _______
pre-pregnancy BMI expected weight gain
below 20
20 to 26
above 26
28 to 40 pounds
25 to 35 pounds
15 to 25 pounds
if you are having twins, you should expect to gain 35-45 pounds
you should expect to gain between 2 and 8 pounds the first 3 months, and 1 pound per week after that
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WHY EAT HEALTHY?KEY NUTRIENTS AND THEIR BENEFITS
NUTRIENT IMPORTANCE SOURCESONE-A-DAY PRENATAL
Calcium1000 mg
Iron27 mg
Vitamin A770 mcg2565 IU
helps build strong bones and teeth
helps red blood cells deliver oxygen to your baby
forms healthy skin, helps eyesight, and helps with bone growth
milk or lactaid milk, swiss, cheddar, muenster, mon-terey cheese, yogurt, tofu, sardines, pudding, collards, broccoli, fortified instant oatmeal, kale, cornbread
lean red meat, dried beans and peas, iron-fortified cere-als, prune juice, oatmeal, soybeans, baked potatoes, shrimp, clams, oysters, bran, beef liver, beef kidney, cream of wheat, spinach, raisins, cooked kale, dried apricots, dried prunes, walnuts, cashews, brazil nuts
raw or cooked carrots, dark leafy greens, sweet pota-toes, boiled spinach, but-ternut squash, boiled kale, nonfat fortified milk, instant oatmeal, cantaloupe, raw spinach, eggs, frozen peas
300 mg
28 mg
4000 IU
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WHY EAT HEALTHY?KEY NUTRIENTS AND THEIR BENEFITS
NUTRIENT IMPORTANCE SOURCESONE-A-DAY PRENATAL
broccoli, tomatoes, straw-berries, citrus fruits such as lemon, grapefruit, lime, orange, tangelo, tangerine, clementine
sunlight exposure, vitamin D fortified milk, fatty fish such as salmon
beef, liver, pork, ham, whole-grain cereals, bananas
liver, meat, fish, poultry, milkfound only in animal products; vegetarians and vegans should take a supplement
fortified cereals, beef liver, orange juice, legumes, lentils, spinach, asparagus, northern beans, avocado, raw papaya, sweet corn, tomato juice, green peas, cooked broccoli, nuts
Vitamin C85 mg
Vitamin D200-400 IU
Vitamin B61.9 mg
Vitamin B122.6 mcg
Folate600 mcg
promotes healthy gums, teeth and bones and helps your body absorb iron
helps build your baby’s bones and teeth
helps form red blood cells and helps your body use protein, fat, and carbohy-drates
maintains nervous system and is needed to form red blood cells
needed to produce blood and protein and helps some enzymes function
60mg
400 IU
2.5 mg
8 mcg
800 mcg
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WHY EAT HEALTHY?YOUR FOOD CHART
foods I want toeat daily
foods I want toeat weekly
foods I want toadd to my diet
dairy
fruits
grains
protein
vegetables
be sure to always take your prenatal vitamins!
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SMART CHOICES
1 slice whole-wheat bread with 1 tbsp peanut butter and
jelly
20oz regular soda (average large soda)
8oz glass of 1% milk2 Hershey’s kisses
you will need 300 extra calories per day in your first trimester and 500 in your second and third
if you are in your first trimester circle the smart choices that equal 300 calories and if you are in your second or third
trimester circle the ones that equal 500 calories with the lowest amounts of solid fats or added sugars
1 slice whole-wheat bread with 1 tbsp peanut butter and
jelly
20oz regular soda (average large soda)
8oz glass of 1% milk and a large banana
with 12 almonds
2 Hershey’s kisses and 5 twizzlers
300 options
500 options
the healthy choices from the 500 calorie option give you: ➙ protein (28 g) ➙ fiber (11 g) ➙ folate (31 mcg) ➙ calcium (300 mg) ➙ Vitamin D (300 mg) ➙ iron (2.5 mg)
the unhealthy options give you nothing but fat and added sugar!
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SPECIAL CONSIDERATIONSNAUSEANausea and/or vomiting are common in the first trimester. Don’t force yourself to eat or drink during these times. You may try: ➙ eating small means every two to three hours ➙ drinking liquids separately from solid foods ➙ eating before getting out of bed in the morning ➙ eating foods such as saltines, toast, pretzels, and dry cereal
HEARTBURNHeartburn is a common complaint of pregnancy. Try: ➙ eating small, frequent meals ➙ avoiding lying down after meals ➙ avoiding large meals at bedtime
➙ taking over-the-counter antacids like Tums
CONSTIPATIONConstipation is a common complaint of pregnancy. You may try: ➙ drinking eight to twelve eight-ounce glasses of caffeine-free fluid ➙ increasing the amount of fiber in your diet gradually ➙ exercising regularly if approved by your doctor
ARTIFICIAL SWEETENERSThe effects of artificial sweeteners on the unborn baby are not clear. Try to limit these to no more than two servings per day.
CAFFEINEPregnant women should limit caffeine-containing drinks to two five-ounce cups or 200 mg per day if approved by their doctor.
DENTALBecause pregnancy causes hormonal changes that puts you at increased risk for periodontal disease and for tender gums that bleed easily, it is especially important to follow good oral hygiene practices, including brushing with a fluoride toothpaste twice a day and flossing daily.
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SPECIAL CONSIDERATIONSFOOD-BOURNE ILLNESSESListeriosis can occur any time during pregnancy, though most commonly dur-ing the third trimester. Symptoms include mild flu-like symptoms, headaches, muscle aches, fever, nausea, and vomiting. Processed foods are at risk for contamination, so always heat meats to 160 degrees to be safe. Avoid: ➙ unpasteurized products ➙ raw sprouts and undercooked meats ➙ sushi or other raw fish ➙ soft cheeses such as feta, brie, etc., unless pasteurized
➙ deli meat and hot dogs unless heated until steaming
MERCURYAvoid foods high in mercury and limit fish to 12 ounces or less per week. ➙ shark ➙ swordfish ➙ king mackerel ➙ tilefish
ALCOHOLAlcohol intake has been linked to Fetal Alcohol Syndrome. Therefore, it should be avoided throughout the pregnancy.
ITEMS TO AVOIDWhile you are pregnant, you should also avoid tobacco, illicit drugs, and herbal remedies unless approved by your doctor.
PICAIt may be normal to crave a non-food item such as ice, dirt, ashes, and laundry starch. This is called pica. If it occurs talk with your doctor.
TOXOPLASMOSISToxoplasmosis is caused by a parasite that is found in raw meat and cat feces. It may cause spontaneous abortion or death. Babies who survive may have serious eye or brain damage. Avoid raw meat and changing cat litter.
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BUYING FRUITS & VEGETABLES
HOW MUCH CAN I BUY FOR UNDER $10?
1.471.23.98.74.49 2.452.211.961.72
2.95.89 1.18 1.48 1.77 2.07 2.36 2.66.59
.69 1.04 1.38 1.73 2.07 2.42 2.76 3.11 3.45
.79 1.19 1.58 1.98 2.37 2.77 3.16 3.56 3.95
.89 1.34 1.78 2.23 2.67 3.12 3.56 4.01 4.45
.99 1.49 1.98 2.48 2.97 3.47 3.96 4.46 4.95
1.09 1.64 2.18 2.73 3.27 3.82 4.36 4.91 5.45
1.19 1.79 2.38 2.98 3.57 4.17 4.76 5.36 5.95
1.29 1.94 2.58 3.23 3.87 4.52 5.16 5.81 6.45
1.39 2.09 2.78 3.48 4.17 4.87 5.56 6.26 6.95
6.711.49 2.24 2.98 3.73 4.47 5.22 5.96 7.45
1.59 2.39 3.18 3.98 4.77 5.57 6.36 7.16 7.95
8.95
7.61 8.45
8.51
7.16
5.92
9.45
8.06
6.76
10.45
8.96
7.56
6.27
5.07
9.95
8.36
6.97
5.67
4.48
3.38
10.95
9.41
7.96
6.62
5.37
4.23
7.32
5.97
4.73
3.59
2.54
11.45
9.867.67
6.27
4.98
3.78
2.69
1.69
11.95
10.31
8.76
8.02
6.57
5.23
3.98
2.84
1.79
12.45
10.76
9.166.87
9.96
8.37
5.48
4.18
2.99
1.89
11.21
9.567.17
8.72
5.73
4.38
3.14
1.99
6.23
4.78
3.44
2.19
7.47
5.98
4.58
3.29
2.09
3.74
2.39
4.98
3.59
2.29
2.49
$.49
$2.49
$2.39
$2.29
$2.19
$2.09
$1.99
$1.89
$1.79
$1.69
$1.59
$1.49
$1.39
$1.29
$1.19
$1.09
$.99
$.89
$.79
$.59
$.69
1lb 1.5lbs 5lbs4.5lbs4lbs3.5lbs3lbs2.5lbs2lbs
pric
e pe
r pou
nd
pounds
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BUYING FRUITS & VEGETABLES
HOW MUCH CAN I BUY FOR UNDER $10?
TOMATOES
Tomatoes are fresh and in season during the summer.
How much would 1.5 pounds cost you at $2.49 a pound?
________________
According to the FDA this is equivalent to an average of $1.28 a cup.
After purchasing tomatoes, you can make mozzarella, basil, and tomato caprese salad, you can make a pasta salad, or you can make bruschetta or homemade salsa .
WINTER SQUASH
Winter squash is fresh and in season during the fall.
How much would 2 pounds cost you at $2.29 a pound?
________________
According to the FDA this is equivalent to an average of $1.42 a cup.
After purchasing winter squash, you can make winter squash rolls or but-ternut squash soup, or you can roast the seeds for a tasty snack.
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BUYING FRUITS & VEGETABLES
TIPS ON BUYING FRESH AND CANNED
BUYING FRESHFruits like peaches, melons, and berries will have a strong scent when ripe. Not all produce will have a strong smell but it should never smell moldy or mildewed.
Fresh produce should not be shriveled or have spots or bruises.
Typically if produce feels too soft, it is too ripe. If it feels too hard, it is not ripe enough.
Buy only the amount of produce you can use. Plan menus ahead to use fresh fruits and vegetables within three to five days.
Fruits and vegetables in season taste better and are more likely to have ripened naturally.
BUYING CANNEDBe sure the cans are not leaking, swelling, or bulging at either end. Bulging or swelling indicates spoilage.
Buy foods before their expiration date. Canned foods that sit on shelves for too long may lose their flavor, color, or texture.
Always choose canned fruits packaged in their own juice or in a water-based liquid as opposed to a syrup-based liquid.
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QUESTIONS AND NOTES
EXAMPLESAm I not gaining enough weight?
Slow down and eat a healthy diet! You may need to add a few snacks in.
Am I gaining too much weight?Limit sweet intake to fewer than four times a week, limit fast food intake to fewer
than once a week, and avoid eating when you are not actually hungry.
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FOOD JOURNALMonday Tuesday Wednesday Thursday
Brea
kfas
tLu
nch
Din
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Snac
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alor
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Wat
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FOOD JOURNALThursday Friday Saturday Sunday
PRINT RESOURCES
Adapted from American College of Obstetricians and Gynecologists (2012). Nutrition during pregnancy. 409 12th Street, SW, PO Box 96902, Washington, D.C. 20090-6920
Adapted from WIC-0141 pamphlet, Chart for fresh fruits and vegetables. Virginia Department of Health
Cram, C., Drenth, R. S., (2004). Making your pregnancy a fit pregnancy. Fit Pregnancy for Dummies, NJ: Wiley Publishing Inc., (pgs 9-10).
Langley Outpatient Nutrition Clinic, (757) 764-6789, Eating for two nutrition during pregnancy and breastfeeding, (pgs. 1-13).
Swinney, B., Anderson, T., (1996-2000). All about gaining weight... and not gaining enough, managing morning sickness. Modified from Eating Expectantly: A Practical and Tasty Approach to Prenatal Nutrition, (1st-3rd ed.) NY: Meadowbrook Press/Simon & Schust.
Swinney, B. (1999). Iron up for good health. Modified from Healthy Foods for Healthy Kids, Meadowbrook Press.
WEBSITES
Adapted from fda.gov (2002). An important message for pregnant women and women of childbearing age who may become pregnant about the risk of mercury in fish. Retrieved November 13, 2012 from http://www.fda.gov/OHMRS/DOCKETS/ac/02/briefing/3872b1.htm
Adapted from usda.gov (2007). Protect your baby and yourself from listeriosis. Retrieved November 14, 2012 from http://www.fsis.usda.gov/Fact_Sheets/Protect_Your_Baby/index.asp
Lowfatdietplan.com (2012). Low fat diet plan low fat diet- weight loss for healthy living. Retrieved on November 14, 2012 from http://www.lowfatdietplan.com/bmi-chart
RESOURCES & CONTRIBUTORS
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RESOURCES & CONTRIBUTORS
SPECIAL THANKS
Danielle Dallaire, PhD
Catherine Forestell, PhD
Scott Ickes, PhD
Jessica Fielek, MPH
Marietah Kilundo, RN, BSN
Camilla Buchanan, MD, MPH
Elizabeth Rey, RN, BSN
Funded by the W.K. Kellogg Foundation
The College of William & MaryPsychology DepartmentDanielle Dallaire, Ph.D.
Catherine Forestell, Ph.D.Elizabeth Rey, BSN, RN
(855) 825-3541