Nutrition During Pregnancy and Lactation

Nutrition During Pregnancy and Lactation

1. Reporter: MS. ROVELYN C. GARO

2. Nutrition During Pregnancy

3. What you eat is the main source of nutrients for your baby.

4. Key Nutrients You Need According to ACOG, you and your baby need these key nutrients for a healthy pregnancy:

5. Calcium Helps to build strong bones and teeth. During pregnancy you need 1,000 milligrams (mg) daily.

6. Iron Helps red blood cells deliver oxygen to your baby. During pregnancy you need 27 mg daily.

7. Vitamin A You need this vitamin for healthy skin, eyesight, and bone growth. During pregnancy you need 770 micrograms daily.

8. Vitamin C Promotes healthy gums, teeth, and bones, and helps your body absorb iron. Good sources include citrus fruit, broccoli, tomatoes, and strawberries. During pregnancy you need 85 mg daily.

9. Vitamin D Aids your body in the absorption of calcium to help build your baby’s bones and teeth. During pregnancy you need 600 international units (IUs) daily.

10. Vitamin B6 Helps form red blood cells and helps your body use protein, fat, and carbohydrates. You can find vitamin B6 in beef, liver, pork, whole-grain cereals, and bananas. During pregnancy you need 1.9 mg daily.

11. Vitamin B12 Helps form red blood cells and maintains your nervous system. During pregnancy you need 2.6 micrograms daily.

12. Folate (Folic Acid) A B vitamin important in the production of blood and protein, it also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord).

13. Folate (Folic Acid) You must get at least 400 micrograms of folate daily before pregnancy and during the first 12 weeks of pregnancy to reduce the risk of neural tube defects. During pregnancy, doctors recommend you get 600 micrograms daily.

14. Weight Gain Weight gain is important during your pregnancy and something you and your doctor will monitor for nine months until you give birth. However, gaining too much or too little weight can contribute to problems during your pregnancy for both you and your baby.

15. Recent recommendations by the Institute of Medicine for pregnancy weight gain begin your pre-pregnancy body mass index (BMI). BMI category Weight gain goal: single Weight gain goal: twins BMI < 18.5: underweight 28-40 lbs Not enough data BMI: 18.5-24.9: healthy weight 25-35 lbs 37-54 lbs BMI: 25-29.9: overweight 15-25 lbs 31-50 lbs BMI: >30: obese 11-20 lbs 25-42 lbs Adapted from IOM guidelines, 2009

16. Multiple Births If you are expecting more than one baby, you should discuss what and how much to eat with your health care provider. Your nutrient and calorie needs are higher than those of women carrying one baby.

17. Prenatal Vitamins Vitamin and mineral supplements cannot replace a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it — taking too much can be harmful for you and your baby

18. Alcohol, Caffeine, and Fish Pregnant women and women who may become pregnant should not drink alcohol.

19. Even moderate drinking during pregnancy can cause behavioral or developmental problems for a baby . Heavy drinking during pregnancy can result in serious problems for the baby, including malformation and mental retardation.

20. While it’s unclear whether or not high caffeine intake leads to miscarriage, it appears moderate caffeine intake (about two 8-ounce cups of coffee) does not.

21. Still, it’s probably a good idea to limit caffeine in your diet during your pregnancy. Too much caffeine can interfere with sleep, contribute to nausea, and lead to dehydration.

22. Fish can be a great source of protein, omega-3 fatty acids, and other healthy nutrients. But pregnant women should take care to avoid certain kinds of fish because they contain high levels of mercury, which can harm a growing baby. Fish that you should avoid include shark, swordfish, king mackerel, and tilefish.

23. Breast milk is the perfect nutrition for your newborn, providing all the proteins, fats, carbohydrates, and virtually all the vitamins your little one needs to thrive. In fact, with the exception of vitamin D, babies need nothing but their mother’s milk for the first six months of life.

24. To make the most of your milk, your body needs to be nourished as well — not only does your body need to supply nutrients to your baby but it needs to supply nutrients to you too, to keep you healthy and strong.

25. Nutrition for New Moms When breastfeeding, your body needs an additional 300 calories every day to help your baby grow. The amount of nutrients you need to eat depends on your weight before pregnancy, your activity level, and how many babies you are breastfeeding.

26. While breastfeeding, some key nutrients you and your baby require include: Protein To build muscles, blood supply, and tissues. You need about 71 grams daily. Good sources include red meat, poultry, and fish.

27. Folate To build protein tissues. You need 500 micrograms daily. Good sources include broccoli, dark green vegetables, folate-fortified cereals, dried beans, and oranges.

28. Calcium To build strong bones. If you don’t supply your baby with calcium through your diet, your body will take it from your bones. You need 1,000 milligrams daily (1,300 milligrams daily if you are younger than 19).

29. Calcium Good sources include milk, yogurt, cheese, kale, broccoli, Chinese cabbage, fish with soft bones like salmon and sardines, calcium-fortified cereal, juice, and soy beverages.

30. Zinc To build your immune system and help cells divide. You need 12 milligrams daily (13 milligrams daily if you are younger than 19). Good sources include oysters, red meat, poultry, beans, nuts, whole grains, and dairy products.

31. Iron To build up the blood supply providing oxygen delivery to cells. You need 9 milligrams daily (10 milligrams daily if you are younger than 19). Good sources include red meat, fish, poultry, lentils, beans, iron-fortified cereals, and oatmeal.

32. Milk Group 3 cups; be sure to choose lower fat options. One-cup equivalents include 2 cups of cottage cheese, 1½ ounces of hard cheese, 1/3 cup of shredded cheese.

33. Meat and Beans Group 5 ½ ounces. One-ounce equivalents include 1 egg, 1 slice of lunchmeat, 1 tablespoon of peanut butter, ¼ cup of beans, ½ ounce of nuts or seeds.

34. Fruit Group 2 cups; be sure to choose one vitamin C source daily, such as an orange. One-cup equivalents include 1 cup of 100 percent fruit juice, 1 large banana or orange, 1 small apple.

35. Vegetable Group 2 ½ cups; be sure to include one serving of dark green leafy vegetables every day. One-cup equivalents include 1 cup of cooked vegetables, 2 cups of raw leafy vegetables, and 1 cup of 100 percent vegetable juice.

36. Grain Group 6 ounces; be sure to eat mainly whole grains. One-ounce equivalents include 1 slice of bread, 1 cup of cereal, ½ cup of cooked cereal, rice, or pasta, 1 small tortilla, 1 pancake, ½ mini bagel.

37. Oils 6 teaspoons; choose unsaturated fats as much as possible, such as olive or corn oil. Equivalents include 1 tablespoon of margarine or mayonnaise = 2.5 teaspoons of oil, 1 ounce of nuts = 3 teaspoons of oil, 2 tablespoons of salad dressing = 2 teaspoons of oil, ½ an avocado = 3 teaspoons of oil.

38. Vitamin and Mineral Supplements Vitamin and mineral supplements can’t replace a healthy diet, however some breastfeeding women may need a multivitamin and mineral supplement if they can’t get enough nutrients from the food they eat.

39. Breastfeeding Nutrition and Health Tips Eat a wide variety of different foods to maximize the nutrition you get from them. Choose foods with lots of fiber like whole grains, fruits, and vegetables over less nutritious foods, such as white bread, white rice, or pastries. Drink lots of fluids (eight 8 ounce glasses daily). Eat three to five meals and snacks daily.

40. Don’t drink alcohol. Alcohol will pass to your baby through your breast milk. Don’t smoke. Smoking and secondhand smoke are bad for you and your new child even if you only do it occasionally. And if you are a heavy smoker, smoking can affect your milk supply.

41. Keep yourself healthy through exercise. Exercise lifts your mood, reduces stress, and helps you to sleep better. Many of the health benefits good nutrition provides, exercise provides also — such as lowering your risk for heart disease, high blood pressure, and diabetes.

42. Postpartum Weight Loss The first four to six weeks after your delivery, you shouldn’t worry about losing weight. And avoid losing too much weight too fast through dieting while breastfeeding. Losing more than an average of 4-5 pounds a month after your baby is born can affect your milk supply.