Nutrition during pregnancy

2. Body Mass Index (BMI)
a calculation that uses your height and weight to estimate how
much body fat you have.
Toxoplasmosis Parasite
 animals are infected by eating infected meat, by ingestion
of feces of a catthat has itself recently been infected, or by
transmission from mother to fetus.
Listeria
bacteria responsible for listeriosis, a rare but potentially lethal
food-borne infection
Fetal Alcohol Syndrome
 a pattern of mental and physical defects that can develop in a
fetus when a woman drinks alcohol during pregnancy

3. Healthy eating is important for pregnant
women and their unborn babies. There are many
nutritional issues to consider ensuring good health
of both the woman and baby, during and after
pregnancy. A wide varied diet is vital in supporting
the growth and development of the fetus and the
maintenance of the woman’s own health.
During pregnancy, a woman must eat
adequately to supply enough nutrients to the fetus,
so it can grow, as well as to support her own
nutrition. Adequate protein intake is vital because so
much is needed by a fetus to build a body
framework. Adequate protein may also help prevent
complications of pregnancy such as pregnancy-
induced hypertension or preterm birth. Either
deficiencies or overuse of vitamins may contribute
to birth anomalies.

4. A weight gain of 11.2 to 15.9 kg (25 to 35 lbs) is recommended as
an average weight gain in pregnancy. If a woman is at high risk for
nutritional deficits, a more precise estimation of adequate weight gain
can be calculated. This is done by computing body mass index (BMI).
Women who are high or low in weight for their height (BMI below
18.5 or above 25kg/m2) need to have their expected outcomes for
weight gain adjusted.
Weight gain in pregnancy occurs at approximately 0.4kg (1 lb)
per month during the first trimester and then 0.4 kg (1 lb) per week
during the last two trimesters.
Women who are underweight coming into pregnancy should
gain slightly more weight than the average woman (0.5 kg per
month or week). An obese woman might be advised to gain less than
average (0.3 kg). However, to ensure adequate fetal nutrition, advise
women not to lose weight during pregnancy. Weight gain will be
higher for a multiple pregnancy than for a single pregnancy.
Encourage women with multiple pregnancies to gain at least 1 lb per
week for a total of 40 to 45 lbs.

5. Calorie needs increase during pregnancy to help support
a woman's maternal body changes and the baby's proper
growth and development. The RDA for energy intake during
pregnancy is an additional 300 calories per day for the second
and third trimester, in addition to maintenance needs.
All the calories you consume during pregnancy should be
healthy calories that contain plenty of protein, complex
carbohydrates, fiber, vitamins, and minerals. Complex
carbohydrates such as fruit, whole-grain starches, cereal,
pasta, rice, potatoes, corn, and legumes should be the main
source of energy.
ALERT! Dieting or skipping meals during pregnancy can have
serious effects on the development of the baby. It takes more
than 85,000 calories over the course of a nine-month
pregnancy, in addition to the calories the mother needs for her
own energy needs, to produce a healthy, well-developed baby.

6. Good nutrition is important during pregnancy and
breastfeeding, as there is an increased need for calories and for
most nutrients. A particularly important nutrient during pregnancy
is folic acid, one of the B vitamins . Folic acid reduces the chance
of having a baby with birth defects of the brain and spinal cord.
Experts recommend that women of childbearing age consume
400 micrograms (μg) of folic acid every day. Pregnant women
should consume 600 μg per day. Good sources of folic acid include
dark green leafy vegetables, oranges and orange juice, dried
beans and peas, and fortified breads and cereals.
Adequate calcium intake during both pregnancy and
breastfeeding is also important, since calcium is drawn from the
mother. The recommended intake of calcium during pregnancy
and lactation is 1,000 mg a day. A pregnant or lactating teenager
needs 1,300 mg of calcium a day. Before becoming pregnant, a
woman should discuss folic acid or calcium supplementation with a
physician, as well as multivitamin supplementation.

7. Protein needs increase when you are pregnant, to
help develop the body cells of the growing baby. Other
changes that are taking place in your body during
pregnancy also require protein, such as the building of
the placenta. You need an extra 10 grams of protein
above your extra daily calories, or about 70 grams of
protein daily, compared with 60 grams for women who
are not pregnant. Ten grams of protein is equivalent to a
an ounce-and-a-half serving of lean meat, about 10
ounces of fat-free milk, or 1½ ounces of tuna canned in
water.
Most women do not have a problem meeting their
protein requirements. Consuming plenty of lean meats,
fish, tuna, eggs, and legumes, as well as increasing your
dairy servings, will ensure you meet your protein needs. If
you are a vegetarian, consume a variety of legumes,
grain products, eggs, low-fat or fat-free dairy products,
vegetables, fruits, and soy foods to ensure proper
protein intake.

8. Getting the extra calories your body needs for pregnancy just
takes a small adjustment in a healthy eating plan.
Bread, cereal, rice, & pasta: 6-7 (or more) servings daily
Vegetable and fruit groups: 5 or more servings daily
Milk, yogurt, and cheese group: 2-3 servings daily
Meat, poultry, fish, dried beans, eggs, nut: 5-7 ounces daily
Unsaturated fats: 3 servings daily
Also be aware of increased fluid needs. Water is an important
nutrient and is essential for the nourishment that passes through the
placenta to the baby. Drink at least 8 to 12 cups daily, and more if you
are thirsty.
ALERT! Raw foods can increase your risk for bacterial infection. Avoid
anything raw, including sushi and other raw seafood, undercooked
meat or poultry, beef tartar, raw or unpasteurized milk, soft-cooked
or poached eggs, and raw eggs (possibly found in eggnog).

9. a) Folate (B vitamin)
--helps prevent birth abnormalities like spina-bifida
--take a daily supplement of at least 400 micrograms one
month before becoming pregnant and during the first three
months of pregnancy
--green leafy vegetables such as broccoli, spinach and salad
greens, chick peas, nuts, orange juice, some fruits and dried
beans and peas
b) Calcium
--keep bones healthy and strong.
--dairy foods: milk, cheese, yogurt & Ca fortified soy milk

10. c) Omega 3
--development of the central nervous system, brain growth
and eye development in your baby before and after he or
she is born
--oily fish like salmon, trout, herring, anchovies and sardines,
chicken, eggs, canned tuna and flaxseed oil
d) Iodine
--required for healthy thyroid function in both the mother
and unborn baby
--insufficient iodine can lead to brain development and
neurological issues problems in the baby

11. e) Zinc
--rapid cell growth that occurs during pregnancy
--found in lean meat, wholegrain cereals, milk, seafood,
legumes and nuts
f) Vitamin C
--increased in pregnancy due to larger blood volume in the
mother and the growth of the unborn baby
--fruit and vegetables

12. g) Fiber
--high fiber intake combined with plenty of fluid is
encouraged to help prevent constipation
--wholegrain breads and cereal products, legumes, nuts,
vegetables and fruit
h) Water
--drink eight to twelve glasses of fluid a day

13. a) Fish & Seafood
--fish at the top of the food chain tend to contain more heavy
metals, especially mercury, which can cause developmental
delays in children who are exposed to mercury during
pregnancy. It has also been known to cause miscarriage.
--types of fish to avoid are; shark/flake, ray, swordfish,
barramundi, gemfish, orange roughy, ling, and southern
bluefin tuna. Tinned tuna is fine as long as you have no more
than 2 servings per week.
--it is recommended to eat other types of fish twice a week to
obtain the nutritional benefits
--avoid all types of shellfish, prawns and smoked fish

14. b) Raw & Seared Fish
--sushi, sashimi and seared fish are definitely out of the
question. It is probably best to avoid all uncooked food
prepared where you buy sushi and sashimi as the
preparation surface may have been in contact with
uncooked fish. Uncooked meat can contain toxoplasmosis
parasite
c) Red Meat & Chicken
--all meat and chicken need to be thoroughly cooked through
or well done - so no more rare roast beef. Chicken especially
should not be eaten cold the next day

15. d) Deli Foods
--they are high risk for listeria: has the ability to cross the
placenta and may infect the baby leading to infection or
blood poisoning, which may be life-threatening
--include all processed and sliced meats (salami, smoked
meats), and any foods served from open containers
(cheeses, olives, salads)
e) Fruit and Vegetables
--wash thoroughly before eating
--do not use any that have gone moldy- don't just cut off the
bad area - throw the item out all together.

16. f) Soft Serve Ice-cream
--avoid all soft serve ice creams and yoghurts as there is a risk
of listeria
g) Eggs & Mayonnaise
--raw egg can contain salmonella, so make sure all your eggs
are cooked through
--avoid sauces like hollandaise and Caesar dressing
--commercial mayonnaise sold in jars is fine as it contains egg
that has been pasteurized
--avoid fresh mayonnaise as it could contain raw egg

17. h) Peanuts
--avoid these to reduce your child's chance of allergy to
peanuts and stop the possibility of an allergic reaction in the
womb
--a type of mould called aflatoxin which is dangerous also
grows on peanuts
i) Eating Out
--only eat food that is served steaming hot
--do not eat food that is served lukewarm
--best to avoid smorgasbords
--avoid pre-prepared salads (such as in salad bars)
--check your hamburger pattie is cooked through and avoid
hotdogs and other processed meat

18. j) Food Additives
--saccharin (artificial sweeteners)
--MSG can cause headaches and stomach upsets
k) Water
--drink purified, filtered or bottled water only as they are least
likely to contain contaminates and can reduce birth defects
l) Alcohol
--even one glass a day can have detrimental effects on the
unborn baby, especially in the first trimester, so it is
recommended that you avoid all alcohol during pregnancy
--low IQ in babies, low birth weight and birth defects
--it prevents the absorption of folic acid and iron, and pulls
calcium out of your bones
--your baby is so small compared to you - if you are tipsy, your
baby has probably passed out “Fetal Alcohol Syndrome ”

19. m) Caffeine
--found in coffee, tea and chocolate as well as Coke-a-cola
--raises blood pressure and acts as a diuretic: result in water
and calcium loss
--it prevents the absorption of folic acid and iron
--miscarriage, birth defects and SIDS, as well as affecting the
growth of the baby, even in small amounts
--avoid caffeine during the first trimester to reduce the
likelihood of a miscarriage
--limited to fewer than 300 mg per day
--large amounts of caffeine are associated with miscarriage,
premature birth, low birth weight, and withdrawal
symptoms in infants

20. Women have special nutritional needs due to hormonal
changes that occur with menstruation, pregnancy,
lactation, and menopause, all of which alter the
recommended daily intake of nutrients. Of the many
diseases that affect women, five have a scientific-based
connection to nutrition: iron-deficiency anemia ,
osteoporosis , heart disease , type 2 diabetes , and some
types of cancer. In addition, many women look to nutrition
for the management of premenstrual and menopausal
symptoms.

21. Anemia
Iron-deficiency anemia is a very common nutritional
disorder among females following the beginning of the
menstrual cycle. Iron deficiency is also common among
females with poor diets or very low body weight. The
recommended intake of iron for females is 15 to 18
milligrams (mg) per day. Good sources of iron include red
meat, dark green leafy vegetables, legumes , and fortified
breads and cereals.

22. PMS and Menopause
Many women seek medical help for premenstrual syndrome
(PMS). While nutrition advice often varies, there is insufficient
scientific evidence that any diet modifications will prevent or
relieve PMS symptoms. A combination of good nutrition,
exercise, and stress management may be the best way to
relieve the symptoms of PMS.
Soy has garnered much attention in recent years as a dietary
treatment for menopausal symptoms. Soy is a rich source of
isoflavones, an estrogen-like substance found in plants. Some
studies suggest that regularly eating moderate amounts of soy-
based food products can help decrease menopausal symptoms;
however, other studies do not support the idea. More research
is needed to gain a better understanding of the effects of soy on
menopausal symptoms.
During menopause, a woman's metabolism slows down
and weight gain can occur. The accumulation of body fat
around the abdomen also increases. Exercise and careful food
choices can minimize both of these occurrences.

23. Chronic Diseases
As women age, the risk of developing chronic disease
increases. Women over age forty-five who are overweight,
physically inactive, and have a family history of diabetes are
more likely to develop type 2 diabetes. Maintaining a healthy
weight, eating a varied and balanced diet, and engaging in an
active lifestyle can reduce the risk of developing type 2
diabetes. Diabetes carries many risks with it, including eye
disease, nerve disease, kidney disease, and heart disease.
Women are at a higher risk of developing osteoporosis as
they age than men are. Osteoporosis is an irreversible disease
in which the bones become porous and break easily. There are
many factors that contribute to this disease, including genetics ,
diet, hormones , age, and lifestyle factors. The disease usually
has no symptoms until a fracture occurs.
Diets low in calcium, vitamin D , or magnesium—or high
intakes of caffeine, alcohol, sodium, phosphorous, or protein
—may increase the chance of developing osteoporosis. Good
nutrition and weight-bearing exercise, such as walking, hiking,
or climbing stairs, helps to build strong bones.

24. Good sources of calcium include low-fat dairy products such
as cheese, yogurt, and milk; canned fish with bones, such as
salmon and sardines; dark green leafy vegetables; and calcium-
fortified foods such as orange juice, bread, and cereal. The
recommended intake of calcium for women ages nineteen to
fifty is 1,000 mg per day. Women over the age of fifty should
consume 1,200 mg of calcium per day.
Breast cancer is the most common type of cancer among
U.S. women other than skin cancer. Obese , sedentary women
are more likely to develop breast cancer, and dietary factors
may possibly play a role in its development. Some studies
suggest that excessive fat intake may increase breast-cancer
risk, either by raising estrogen levels in a woman or by altering
immune function. Diets that include adequate amounts of
fruits, vegetables, and other fiber-rich foods may protect
against breast cancer. However, controversy exists as to
whether diet is actually a contributing factor. Excessive alcohol
consumption does appear to raise the risk of breast cancer in
women.

25. MYTH: You're eating for two.
In reality, you are eating for one plus one very small
being. Most women only need to consume an extra 300
calories per day. Far from being a time for overindulgence,
pregnancy is a time to eat sensibly and healthily. The
suggested weight gain during pregnancy is approximately
24 to 35 pounds; however, this weight may vary depending
upon each mother-to-be's pre-pregnancy weight and the
number of babies she is carrying. An underweight woman
may gain up to 40 pounds while an overweight woman may
be asked to gain just 15 pounds. Your doctor will specify an
appropriate weight gain for your height and body build.

26. MYTH: Eat a low-carbohydrate, high-protein diet.
Though popular among today's array of weight-loss
diets, a high-protein diet is not recommended during
pregnancy. According to the Daily Food Guide Pyramid,
grains, fruits, and vegetables should comprise more of your
diet than the milk and meat groups. In fact, only 2-3 servings
of protein are required each day for non-pregnant women.
This is easily achieve by consuming an egg, 2-3 oz. of poultry
or meat, and ½ cup of dried beans or peas in the course of
one day. Extra calories consumed during pregnancy should
be evenly distributed among the five groups of the food
pyramid.

27. MYTH: Pregnancy-induced high blood pressure is caused by too
much salt.
The reality is that pregnancy-induced high blood pressure
is due to a variety of physiological changes in the body
during pregnancy and is therefore not treated the same way
as hypertension in non-pregnant adults. Moderation is key.
While overindulging in processed foods that typically contain
too much sodium would be unhealthy, eliminating salt and
consuming no-salt or low-sodium specific foods would also
be inappropriate.

28. MYTH: Now that you're pregnant, it's a good time to start
thinking about folic acid (B complex vitamins).
Folic acid is particularly important in the first days and
weeks of fetal formation. For this reason, it is recommended
that women take a multi-vitamin before becoming pregnant
to ensure that they have adequate folic acid during the
early development of the baby's brain and spinal cord.
Optimal folic acid consumption should continue throughout
pregnancy and in every woman's diet during the childbearing
years. Besides vitamins, excellent sources of B complex
vitamins include orange juice, beans, citrus fruits, dark
green leafy vegetables, nuts and whole grains.

29. MYTH: It is better to rely on vitamins rather than one's diet
during pregnancy.
Vitamins should never be a substitute for a healthy diet.
While most obstetricians and midwives will prescribe a
multivitamin for their patients, these vitamins are intended
to supplement—not replace—a sensible diet. The best
sources of vitamins and minerals may be found in their
"natural state," as they are better absorbed and are
accompanied by other nutrients such as protein or fiber.

30. MYTH: Whole milk is more nutritious than skim milk.
Actually, skim milk remains the preferred choice for all
individuals over age three. Skim milk provides all of the same
nutrients as whole milk with less fat and cholesterol. In fact,
it has more calcium than whole milk.

*A moderate, healthy diet during pregnancy that includes
wise choices form the different food groups will lead to
appropriate weight gain that will enhance both the mother-
to-be's and her baby's health. If you are unsure about your
diet or have specific questions, ask your doctor or request a
referral to see a dietician who will address any dietary
concerns you may have.

31. Myth: Gaining less weight during pregnancy will make delivery
easier.
Mothers who do not gain enough weight during
pregnancy place their babies at risk for severe complications
such as premature birth, which can cause lung and heart
problems. Women with a normal weight should gain about
25-35 lb in pregnancy. If you are underweight you should
gain a little more and if you are overweight a little less.
Myth: If you gain the right amount of weight during pregnancy,
none of it will be fat gain.
A healthy pregnancy includes fat storage. Fat is one of
the body’s most efficient means of calorie burning. Your
body uses this excess fat as energy during labor and
breastfeeding.

32. Myth: Pregnant women only crave the foods their body needs.
Pregnant women can crave foods of any type. Cravings
should not be a sole indicator of nutritional needs.

Myth: A pregnant woman who is healthy will not experience
discomforts.
Nausea, heartburn, and constipation are not biased!
They will afflict women regardless of healthy living.
However, women who regularly eat healthy, wholesome
foods, drink plenty of water, exercise regularly, and avoid
excess sugar and fat may significantly reduce these
uncomfortable symptoms.

33. Myth: Drinking coffee during pregnancy is prohibited.
Research has shown that excessive coffee consumption
can lead to miscarriage or lack of weight in babies born. But
actually, drinking coffee is still allowed for pregnant women,
as long as they drink the right portion and at a certain time
of pregnancy.
Pregnant women are still allowed to drink coffee, but not
more than 0.8 cups per day. Try to balance the consumption
throughout the day. Do not forget, not only the caffeine
found in coffee, but also tea and soda.

34. Myth: hemoglobin (red blood cells) is in a standard number
during pregnancy
There is a physiological decline in hemoglobin levels
during pregnancy. This is because blood volume increases
and the needs of growing infants. Therefore, the mother
must provide a sufficient amount of iron to the body.
To do this, they can consume iron-rich foods or take
special pills. Iron deficiency may increase the risk of
miscarriage and premature birth, also lack of weight and
malnutrition.

Myth: Green vegetables contain much iron
Actually a lot of iron can be found in liver, beef, turkey,
chicken and fish. Cereals are also rich in iron. Green leafy
vegetables do contain iron, but not completely can be
absorbed and digested.