Protein is made up of amino acids that arethe building blocks of every cell in the body. Aim for 71-100 grams per day. 1 ounce of protein is 7 grams. Choose lean sources of protein.
Provide energy for the body. Should not be restricted during pregnancy. Consume 45-65% of calories or 225-325g/day. Make most of your grains whole grains.
Low intake may increase risk of pretermbirth, preeclampsia and hypertension. DHA found in the brain. Recommend300mg/day. EPA is found in every structure of the body.Recommend 220mg/day. Food sources: Salmon, anchovies, sardines, crab, light tuna,shrimp (all low in mercury). Vegetarian Sources: Algae, DHA enhanced eggs.
Folic acid helps develop baby’s spinal cordwhich develops between day 18-26 ofgestation. 600 mcg/day Take prenatal vitamin Food sources: Oranges, orange juice, strawberries, avocados,nuts, dark leafy green vegetables, asparagus,broccoli, starchy beans and fortified foods.
Requirements increase from 18mg to27mg/day due to increased blood volume. Best absorbed from animal foods: Beef, poultry, pork, egg yolks (avoid liver). Plant sources of iron not absorbed as well.Consume with vitamin C foods: Oranges, tomatoes, cantaloupe, kiwi, peppers,broccoli, strawberries, potatoes. Cook with iron skillet. Avoid iron inhibitors
Important for bone health and blood pressurecontrol. Recommend 1000mg/day. Should be dividedthroughout the day. Increased absorption during pregnancy. Food sources: Dairy foods, fortified soy and almond milk, darkleafy greens (except spinach), broccoli, fortifiedfoods (such as orange juice).
Take in 90ounces (11 cups/day). Thirst is not a good indicator of hydrationstatus. The color of your urine should be clear. Drink a tall glass of water with meals. Carry a water bottle with you. Add cucumber, citrus, pineapple or berries toyour water.
PrePregnancyweightPrePregnancyBMITotal WeightGain DuringPregnancyRate ofWeight Gain(averageper week,2nd and 3rdtrimester)Underweight <18.5 28-40pounds1.0-1.3HealthyWeight18.5-24.9 25-35 0.8-1.0Over Weight 25.0-29.9 15-25 0.5-0.7Obese 30+ 11-20 0.4-0.6How Much Weight Should You GainFirst trimester gain 1-4 pounds.
1st Trimester (weeks 1-13)No additional calories needed. 2nd Trimester (weeks 14-27)Take in an extra 300-350 calories. 3rd Trimester (weeks 28-40)Take in an extra 450-500 calories.
You aren’t eating for 2, so don’t double yourcalorie intake. Eat smaller, more frequent meals. Eat until comfortable, not stuffed. Eat lean protein, vegetables and fruit first. Choose whole grains. Increase calorie free beverages like water. Pick healthy snacks. Watch out for emotional eating. Exercise.
Don’t Eat orDrink ThisWhy to Avoid AlternativeStrategyAlcohol Passes to the fetus.Can cause braindamage anddevelopmentaldelays. Increasedrisk of miscarriageand stillbirth.Consume non-alcoholic drinks.Unpasteurized milk,cheese, juice orhoney. Raw Sprouts.May containdangerous bacteria.Always look for theword pasteurizedon the label. Don’teat sprouts.High mercury fish(shark, swordfish,king mackerel,tilefish, albacoretuna).Mercury can causeproblems withbaby’s developingbrain and nervoussystem.Choose low mercuryfish, such assalmon, shrimp,crab, clams,scallops, catfish,tilapia, pollock,cod, and light tuna.Foods and Beverages to Avoid During Pregnancy
Use Caution WithThese FoodsWhy to UseCautionAlternativeStrategyDeli Meats Can contain Listeriabacteria that cansurvive atrefrigeratortemperatures.Heat deli meatsuntil steaming hot(165 degrees) if youchoose to eat them.Sweeteners Agave Nectar cancause uterinecontractions.Saccharin crossesthe placenta.Animal studies showincreased cancerrisk in offspring.Choose safersweeteners inmoderation (Stevia,Splenda, sugar,pasteurized honey.Caffeine Crosses theplacenta; canincrease baby’sheart rate and slowgrowth.Limit your caffeineintake to no morethan 200 mg/day.Foods to Be Cautious of During Pregnancy
Go bland early. Avoid an empty stomach. Eat small portions Eat foods low in fat and sugar. Stay hydrated and cool. Try lemon or ginger. Avoid tight fitting clothing. Take prenatal vitamins at night. Avoid food smells.
Stop eating 2-3 hours before lying down. Sleep with head elevated and lay on leftside. Sit up straight with good posture. Avoid large meals. Drink smaller amounts of liquid with meals. Avoid greasy, fatty foods. Avoid caffeine, carbonated beverages andchocolate. Chew gum after eating.
Drink, drink, and drink more water. Add probiotics. Move your body. Try splitting prenatal vitamin: ½ AM and ½PM to spread out the iron. Increase fiber to 28g/day.
Fiber is only found in plant foods. Sneak fiber into your diet: Use whole wheat flour for ½ of white. Leave skins on fruits and vegetables. Shred and puree vegetables and add to soups, saucesand casseroles. Make fruit and vegetable smoothies. Add canned beans to salads, soups, pasta dishes. Snack on popcorn, fruit, vegetables, and high fibercereal.
Vaginal Delivery: 2-4 weeksC-Section: 8-10 weeks. Consume adequate calories. Minimum of1500/day if bottle feeding and 1800/day ifbreastfeeding. Focus on lean protein, iron, vitamin C andfiber. Continue prenatal vitamins.
Have realistic expectations. 10# lost from delivery of baby and placenta. 5# lost in 1-2 weeks as fluids return to normal. 4 weeks for uterus to contract back to normal. Focus on nutrient dense foods. Lean protein Fiber (www.fullplatediet.org) Whole grain carbohydrates Be smart about beverages. Eat smaller portions more frequently.
CHICKEN CAESAR SALAD20 Years Ago Today390 calories1 ½ cups790 calories3.5 cupsCalorie difference: 400 calories
If you walk the dog for 1 hour and 20minutes, you will burn approximately 400calories.**Based on 160-poundpersonCalories In = Calories Out
20 Years AgoCoffee(with whole milk and sugar)TodayMocha Coffee(with steamed whole milk andmocha syrup)45 calories8 ounces350 calories16 ouncesCalorie difference: 305 calories
If you walk 1 hour and 20 minutes,you will burn approximately 305calories.**Based on 130-poundpersonCalories In = Calories Out
20 Years Ago TodayCalorie difference: 290 calories500 calories4 ouncesMUFFIN210 calories1.5 ounces
If you vacuum for 1 hour and 30 minutesyou will burn approximately 290 calories.**Based on 130-poundpersonCalories In = Calories Out
140 calories3-inch diameterCalorie difference: 210 calories350 calories6 inch diameter20 Years Ago Today
If you rake the leaves for 50 minutes youwill burn the extra 210 calories.**Based on 130-pound personCalories In = Calories Out
Calorie difference: 500 calories820 calories320 caloriesTURKEY SANDWICH20 Years Ago Today
*Based on 160-poundpersonIf you ride a bike for 1 hour and 25minutes,you will burn approximately 500 calories.*Calories In = Calories Out
Calorie Difference: 525 calories1025 calories2 cups of pasta withsauce and 3 largeMeatballs.20 Years Ago Today500 calories1 cup spaghetti withsauce and 3 smallmeatballsSPAGHETTI AND MEATBALLS
*Based on 130-poundpersonIf you houseclean for 2 hours and 35 minutes,you will burn approximately 525 calories.*Calories In = Calories Out
Calorie Difference: 257 calories590 caloriesCHEESEBURGER20 Years Ago Today333 calories
If you lift weights for 1 hour and 30minutes, you will burn approximately 257calories.**Based on 130-poundpersonCalories In = Calories Out
20 Years Ago Today435 calories2 cups865 calories4.5 cupsCalorie Difference: 430 calories
Listen to your body Hunger is physical Appetite is emotional Breastfeeding to burn more calories. Get moving. Practice mindfulness at meals. Keep a food journal. Get enough sleep.