Transcript Document

Nutrition during
Pregnancy
Drexel University
Department of Biology
Nutrition Center
Project Sponsors
• USDA project funded through the Food Stamp
Program
• School District of Philadelphia
• Nutrition Center, Department of Biology at
Drexel University
Overview of Program
• 4 weekly sessions
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Nutrition during pregnancy
Nutrition for infants to one year
Nutrition for toddlers
Healthy eating tips and review
• Tasting and preparing food
• Educational videos and handouts
Video
Healthy Foods, Healthy Baby
Questions from
Healthy Foods, Healthy Baby
Video
Why should soda intake be limited during
pregnancy?
No nutritional value
Added calories, which can lead to weight gain
Added sugar, which can lead to cavities
Caffeine, which can negatively affect the baby
What can you drink instead of soda?
Why is eating healthy important
during pregnancy?
• For the fetus:
– Provides nutrients for proper growth
and development
– Prevents prematurity and low birth
weight
• For the mother:
– To prevent excess weight gain
– To prevent heartburn, nausea and
constipation
– To prevent anemia, infection & poor
healing
In the supermarket, what’s
wrong with the woman shopping with her two
children?
• No shopping list
• Children throwing anything in the cart
• Mother is very distracted & not paying
attention to what goes in the cart
• Mother just wants to “get in & get out”
• Not making healthy choices
Nutrition and Pregnancy Basics
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Calorie & nutrient needs increase
Gradual weight gain is recommended
Follow a well-balanced diet
Keep your foods safe
Engage in physical activity
Avoid drugs, alcohol and smoking
Calorie & Nutrient Needs
• An extra 300 calories per day
• 300 calories =
– 2 ½ cups of milk
– Bagel with cream cheese
– Tuna fish sandwich
• Teenage girls need about 2500 calories during
pregnancy
• Amounts of protein, iron, folic acid and fiber also
increase
What do these nutrients do for you?
• Fiber
• Calcium
• Protein
• Folic Acid
• Iron
Weight Gain Ranges
•Normal weight: 25-35 pounds
•Under weight: 28-40 pounds
•Overweight: 15-25 pounds
•It is recommended that teens gain the upper end of
these ranges based on their pre-pregnancy weight.
Healthy Eating during
Pregnancy
Meat &
Beans
Grains
Milk
Vegetables
Fruit
Oils
MyPyramid Guidelines
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Variety
Proportionality
Moderation
Activity
Personalization
Grains
• Make half your grains whole
• Eat 7-10 ounces of grains per day
• 1 ounce =
– 1 slice of bread
– 1 cup breakfast cereal
– ½ cup cooked rice, cereal or pasta
Vegetables
• Vary your veggies
• Eat 3-3 ½ cups of veggies per day
• 1 cup =
– 2 cups raw leafy greens
– 1 cup cooked or raw vegetables
– 1 cup vegetable juice
Fruit
• Focus on fruits
• Eat 2-2 ½ cups of fruit per day
• 1 cup =
– 1 cup of fresh or canned fruit
– 1 cup of 100% fruit juice
– ½ cup of dried fruit
Milk
• Get your calcium-rich foods
• Drink or eat 4 cups of milk or milk
products per day
• 1 cup =
– 1 cup of milk or yogurt
– 1 ½ ounces natural cheese
– 2 ounces processed cheese
Meat & Beans
• Go lean with protein
• Eat 6-7 ounces each day
• 1 ounce =
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1 ounce lean meat, poultry or fish
1 egg
1 tablespoon peanut butter
¼ cooked dry beans
½ ounce of nuts or seeds
Oils
• Make wise choices
• Keep fat intake minimal
• Choose healthier fats:
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Canola, olive and vegetable oils
Nuts
Fish
Avocado
Olives
Healthy Eating Tips
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Eat 3-5 meals and snacks a day
Do not skip meals
Eat a variety of foods
Drink plenty of water
Enjoy foods in moderation
Avoid excess caffeine
Take your prenatal vitamins daily
Food Safety
• Bacteria can grow in food and cause
foodborne illnesses
• Pregnant women are at a higher risk
• Examples of foodborne illnesses:
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E. coli
Salmonella
Listeria
Mercury
Listeria
• Bacteria that grows at refrigerator temperatures
– Found in refrigerated, ready-to-eat foods and
unpasteurized products
• Causes listeriosis
• Avoid:
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Hot dogs and luncheon meats
Unpasteurized (raw) milk and milk products
Soft cheeses (Feta, bleu)
Refrigerated meat spreads
Mercury
• Metal found in thermometers, dental
fillings & batteries
• Emitted from power plants; falls into
bodies of water, where it is ingested by fish
• Eating fish with high levels of mercury can
be toxic
• Fish to avoid: swordfish, tilefish, king
mackerel, shark
Other Foods to Avoid
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Raw fish
Unpasteurized juices
Raw sprouts (alfalfa)
Herbal supplements and herbal teas
Fight BAC! Food Safety Tips
• Clean- wash hands & surfaces often
• Separate- keep raw meat, poultry & eggs
separate from ready-to-eat foods
• Cook- cook to proper temperatures
• Chill- refrigerate promptly
Hand washing
• Is there a proper way to wash your hands?
Yes!
1. Rinse hands with warm water.
2. Wash hands with soap and warm water for at
least 20 seconds. Scrub well.
3. Rinse hands.
4. Wipe dry with paper towel.
Remember you are eating to keep
you and your baby healthy
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Follow a well-balanced diet
Take your prenatal vitamins
Stay physically active
Follow food safety guidelines
Avoid cigarettes, drugs and alcohol
Fruit & Yogurt Parfait
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½ cup vanilla yogurt
½ cup mandarin oranges
½ cup pineapple chunks
1 tablespoon low fat granola
Place mandarin oranges in cup, add ¼ cup
yogurt, add layer of pineapple chunks, and
add the rest of yogurt. Top with low fat
granola. Enjoy!
QUESTIONS????