HEALTHY EATING GROWS HEALTHY BABIES

A healthy diet during your pregnancy will help you achieve a successful pregnancy, reduce complications and help your baby to grow adequately.

Daily diet guidelines for pregnancy: Try to eat daily:

4 or more servings of fruits and/or vegetables
4 or more servings of milk/dairy products
3 or more servings of meat, poultry, eggs, nuts or beans
6 to 11 servings of whole grains, breads or cereals

Remember to take a prenatal vitamin every day.

Remember that you are "eating for two", but that does not mean that you have to double your intake of food. It is recommended that you increase your calories by 100 calories a day in your first trimester, and 300 calories per day in the 2nd and 3rd trimesters.

A few examples of 100 calorie foods are:
1 piece of fruit, 3 graham crackers, 1 granola bar, 2 cups of baby carrots,1/2 cup of frozen yogurt. You can see that it will not be difficult to add calories to your daily diet.
1-2 extra snacks a day will be adequate.

Your weight gain during pregnancy will be dependent upon your pre-pregnancy weight. The average weight gain is 35 pounds. Weight gain is important for all pregnant women since it is essential for fetal growth.
Suggested total weight gain during pregnancy:

Weight Before Pregnancy                        Weight Gain

Normal weight                                    25-35 lbs.
Underweight                                        28-40 lbs
Overweight                                           15-25 lbs.
Very Overweight                                 15 lbs.

If you are pregnant with twins it is recommended that you gain 1.5 lbs each week during the 2nd and 3rd trimester for a total weight gain of 35-45 lbs.

A lack of weight gain in the 1st trimester is not usually a major problem. During the 2nd and 3rd trimester we usually see a 2/3 to 1 lb weight gain per week. The best pattern of gain is a gradual one, but weight gain varies from person to person.

Eat meals and snacks at regular intervals. Try not to skip meals. Small frequent meals will be easier for your body to adjust to as your pregnancy grows and may reduce the amount of heartburn and/or nausea.

Do not omit foods from the essential food groups.
To improve the absorption of iron, include meats, poultry, fish or vitamin C rich foods to meals.
Choose milk or milk products with every meal.
Try to limit nutrient deficient, high calorie foods and substitute foods with a higher nutritive value.
Make sure you are drinking 8-12 glasses of water a day.

Foods to Avoid during Pregnancy             

A healthy, well-balanced diet is important during pregnancy. Most fresh foods are wholesome and safe to eat, however some foods should be avoided during pregnancy.

What not to eat when you are pregnant.

          Raw Meats and Seafood including sushi - all uncooked, rare meats and raw seafood should be avoided due to the high risk of listeria and salmonella poisoning.

          Deli meats including hot dogs - these deli meats might be contaminated with listeria bacteria . It's safe to eat deli meats if you reheat them until steaming hot. You can then refrigerate them to use in sandwiches.

          Refrigerated smoked seafood - because of possible listeria contamination. These are safe if they are contained in cooked dishes. Canned and shelf-stable versions are safe to eat.

          Raw eggs - raw eggs may contain salmonella. Some Caesar salad dressings, mayonnaise, homemade ice cream and custards as well as Hollandaise sauces may be made with raw eggs. It is best to check with your server in a restaurant; if in doubt, it is best to avoid it. In addition, unpasteurized eggnog should be avoided.

          Fish high in mercury - avoid high-mercury fish such as Shark, Swordfish, King Mackerel and Tilefish. Also limit fish intake to no more than 2 servings per week.

          Soft cheese - avoid the following soft cheeses: Feta, Brie, and Camembert cheeses, blue-veined cheeses, queso blanco, queso fresco and Panela. They are safe to eat if they are labeled pasteurized.

          Refrigerated pâtes or meat spreads - because of possible listeria contamination. It is safe to eat the canned or shelf-stable versions.

          Liver - liver is a rich source of iron. However it contains a high level of Vitamin A which in large amounts can be harmful to the baby.

          Unpasteurized milk and juices

          Alcohol - many documented fetal abnormalities and birth defects have been associated with alcohol use during pregnancy.

IRON AND PREGNANCY

In pregnancy, extra iron is needed :
    1. To make more hemoglobin for you and your baby
    2. For fetal growth
    3. For placental storage for needs during labor and after birth.

Your daily recommended iron needs in pregnancy are doubled to 22-36 mg/day.

Only a small amount of iron taken into your body is absorbed and used.

Some problems with iron deficiency anemia:
    1. Fatigue, becoming easily exhausted.
    2. Decreased immunity to infection
    3. Increased risk of heavy bleeding after delivery.
    4. Increased risk of premature delivery.
    5. Increased risk of fetal distress.

To increase iron absorption:
    1. Prepare foods in a cast iron pan.
    2. Use enriched flour/cereals/grains.
    4. Avoid frying iron rich foods.
    5. Avoid tea and coffee with meals or with iron pills.

Foods which increase iron absorption are:
    1. Meats/fish/poultry.
    2. Fruits: orange, orange juice, cantaloupe, strawberries, grapefruit.
    3. Vegetables: broccoli, brussels sprouts, tomato, tomato juice,
         potato, green & red peppers.

Foods which decrease iron absorption:
    1. Vegetables: spinach, chard, beet greens, rhubarb, sweet potato.
    2. Whole grains and bran
    3. Soy products.

IRON RICH FOODS