NUTRITION AND PREGNANCY

1.

A pregnant woman is eating for two.

2.

It is best to eat a low carbohydrate, high

protein diet while pregnant.

3.

A low fat diet is recommended while

pregnant.

4.

A low sodium diet is recommended while

pregnant.

5.

Exercise is harmful during pregnancy.

WHAT CHANGES YOU

SHOULD EXPECT:

WEEKS
Increased appetite and food intake
Decreased exercise tolerance
Morning sickness
Hormonal changes

0-20

WHAT CHANGES YOU

SHOULD EXPECT:

WEEKS
Increased weight gain
Food cravings
Swelling
Increased appetite and food intake decline
somewhat near the end of your term

20+

HOW MUCH WEIGHT SHOULD YOU

(TOTAL)?
Pregnancy Weight Status BMI

GAIN

Recommended Weight Gain

<18.5

28-40 lb

18.5-24.9

24-35 lb

25.29.9

15-25 lb

30 or higher

11-20 lb

Twin pregnancy

25-54 lb

WOMEN MUST GAIN WEIGHT!

Important for healthy newborn weights and

health status

RATE AT WHICH WEIGHT GAIN SHOULD OCCUR

UNDERWEIGHT AND PREGNANT

Infant death
Poor fetal growth
Low birth weight
Poorer development
Increased risk of chronic diseases
Increased risk of preterm delivery

OVERWEIGHT AND PREGNANT

Larger babies

Higher C-section deliveries

Body fatness in childhood

Higher postpartum weight retention

OBESE AND PREGNANT

Higher

risk of
gestational diabetes
Hypertension
Neural

tube defects

1ST TRIMESTER

No extra calories required

2ND TRIMESTER: EXTRA 350 CALORIES

PER DAY
Yogurt with berries and a
banana

Tuna sandwich

Tomato soup and a turkey

sandwich

3RD TRIMESTER: EXTRA 450 CALORIES PER

DAY

1 cup of non
fat milk

1 boiled egg

1 orange

1 cup of
oatmeal

450 Calories

6 almonds

cup
applesauce

1/5 cup low fat

cottage cheese

2 slices of whole
wheat toast

cup grapes

HOW MANY
CALORIES ARE IN

1 SERVING OF
FOOD?

FRUIT contains 60-80 calories

Medium portion of fruit
1 orange/apple/banana
cup fruit juice
cup dried fruit
cup canned fruit

MEAT, FISH, BEANS, NUTS (low

fat) contain 70 calories
1 oz of lean meat, fish or poultry

4 Tbsp hummus
1/3 cup cooked beans
3 egg whites

MILK, YOGURT, CHEESE (low fat)

contains 90 calories
1 cup skim/1% milk,
1 cup non fat yogurt,

cup low fat yogurt

1 oz low fat cheese
cup low fat cottage cheese

VEGETABLES contain 25-30

calories
1 cup leafy green vegetables

cup cooked , chopped

ACTIVITY! DESIGN YOUR OWN SNACKS

Make sure it is something you will

actually eat and prepare!

Remember:
Extra 350 calories in 2nd trimester
rd
Extra 450 calories in 3 trimester

Calories should be increased with

nutrient dense foods
whole grain breads
dark green vegetables
low-fat milk products
lean meats
fish
eggs
healthy fats like avocado, olive oil, and nuts

CARBOHYDRATES

Why is it important?
Needed to fuel fetal brain

Minimum of 175 grams of carbohydrates (half of

calories should be carbohydrates)

GOOD SOURCES OF
CARBOHYDRATES

Vegetables
Fruits
Whole grain products containing fiber

PROTEIN

Why is it important?

Needed for growing fetus

25 extra grams a day or 70 grams total per day

Protein rich foods

Amount of protein (grams)

3 oz. Salmon

23 g

chicken breast

27 g

1 cup cooked lentils

18 g

1 cup skim milk

8g

1 large egg

7g

1 oz peanuts

7g

FATS

Why is important?

Important for fetal growth

EXAMPLES OF HEALTHY FATS

Avocados
Olive oil
Olives
Peanut butter
Walnuts
Tofu

Omega 3s are particularly

important

1000 mg/day is recommended

GOOD FOOD SOURCES OF OMEGA 3S

Healthy oils (canola and flaxseed)
Fatty fish (salmon, tuna, herring, sardines)-12 oz
a week
Ground flaxseeds
Walnuts
DHA fortified milk and eggs

Prenatal

fish oil capsules are safe!

FOLATE

Why is this important?

Prevent neural tube defects in baby

Prenatal contains 800 mcg

NO need to take a separate supplement

800 MCG A DAY

Can be found in highly fortified breakfast cereal

Fruits and vegetables contain about 40 mcg per

serving

VITAMIN A
Why

is this important?
Important for growth and development of
organs

770 MICROGRAMS/DAY

Beta carotene sources are the safest

Yellow, orange, and green leafy fruits and vegetables

Carrots
spinach
Lettuce
tomatoes
sweet potatoes
Broccoli
cantaloupe

 Warning:

excessive intake of vitamin A in

form of retinol or retinoic acid increases risk
of fetal abnormalities
Found in some acne treatment (Acutane,
Retin-A) and wrinkle treatment
Make sure multivitamins, supplements
are not adding too much of this form of
vitamin A

VITAMIN D
Why

is it important?
Supports fetal growth (bones
and teeth)
Promotes immunity

2000 IU A DAY

Sources of Vitamin D

Flesh of fatty fish

Fortified milk, orange juice, and cereals
Some mushrooms
Sunshine

Vitamin

D supplement is
recommended (2000 IU capsule
per day)

CALCIUM

Why is it important?

Bone health of fetus

CALCIUM: 1000 MG A DAY

Dairy sources

2 cups of
non fat
yogurt

3 cups of
milk

2 cups of
fortified
orange
juice and
one cup
of milk

 Non

dairy sources of calcium

Spinach
Kale
Broccoli
Calcium fortified soy,
almond, and coconut milk

IODINE

Why is it important?

For thyroid function

Fetal brain development

400 MICROGRAMS A DAY

Food source of Iodine

Amount of iodine (mcg)

3 oz cod

99

1 cup low fat yogurt

87

1 baked potato with skin

60

1 cup milk

56

IRON

Why is it important?

To keep up with iron stores because of increased blood

volume

30 mg a day

Included in prenatal

Food Sources of Iron

Lean
beef

Chicken

Almond

Spinach

SODIUM

Sodium restriction is not recommended

Recommended amount: salt to taste

WATER
Essential

for the body!

Maintain volume of
blood
Help transport
nutrients and waste

At least 9 cups of water a

day!

VEGETARIANS

Vegetarian diets can be low in

Vitamin B12
Vitamin D
Calcium
Iron
Zinc
Omega 3s

Legumes
and grains

Legumes
with nuts
and seeds

Dairy and
grains

VEGAN DHA SUPPLEMENTS

MULTIVITAMINS ARE HELPFUL

Particularly helpful for

Vegans
Smokers
Those with iron deficiency anemia
Those who do not have an adequate diet

SUPPLEMENTS SHOULD CONTAIN

Vitamin B6
Folic acid
Vitamin D
Iron
Iodine
EPA + DHA

RECOMMENDED SUPPLEMENTS
Rainbow Light Prenatal Multivitamin: 1 tablet a day
Natural Factors or Rainbow Light Omega 3-1000 mg
per day
Vitamin D- 2000 IU capsule per day

HERBAL REMEDIES: SAFE OR NOT?

1/3 of commonly safe herbal supplements are

unsafe for pregnant women

TIPS TO COMBAT COMMON HEALTH PROBLEMS

DURING PREGNANCY

Nausea

Continue to gain weight

Separate liquid and solid food intake
Avoid odors that trigger it
Ginger
Small frequent meals

Heartburn
Ingest small meals frequently
Dont go to bed on a full stomach
Avoid foods that make it worse: tomato products, spicy
foods, and chocolate

Constipation

Consume enough fiber (30 g daily)

Mostly due to hormonal changes and not always
avoidable
Laxative pills NOT recommended but soluble fibers like
Metamucil are safe

POTENTIAL HEALTH PROBLEMS

Gestational diabetes (high blood sugar during

pregnancy)
Higher risk in obese women
Baby is larger and has higher risk for obesity and
diabetes later in life

Gestational hypertension (high blood pressure)

Most likely not an issue if treated properly

Preeclampsia (high blood pressure and protein in

urine)

Can lead to serious cases

FOODS TO LIMIT

Limit empty calories (non nutritious foods)

Fried food
candy
desserts
Soda

Limit caffeine (1-2 cups of coffee at most)

NO level of alcohol is safe

NO smoking/drugs

Fish with high mercury levels

Swordfish, king mackerel, tilefish, shark, grouper,

marlin, orange roughy

Raw seafood,
Undercooked meat,
Runny eggs
Deli meats must be heated to kill bacteria

EXERCISE IS GOOD!

Can reduce risk of gestational diabetes, hypertension, low

back pain, blood clots and excessive weight gain

Can develop endurance and strength to carry extra weight,

reduce stress and help with labor

 3-5

times a week for 20-30 minutes

Walking, jogging, swimming, dancing,
cycling
Nothing extreme!
NO exercise in supine position after first
trimester

WHY SHOULD YOU

BREASTFEED?
Benefits for you

1.

Minimize postpartum blood loss

Bonding with baby
Reduce risk of ovarian and breast cancer
Save money

Benefits for the baby

2.

Contains all the nutrients your baby needs

Helps fight disease

3.

Benefits for the environment

Less trash from formula cans and bottle

supplies

SUMMARY SLIDE

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