Fitmama Strong Durham

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Prenatal Nutrition Basics

In an effort to save paper and yet still share the knowledge we have at FITMOM, I have promised the current group of moms2be in our prenatal yoga session that I would post up our handouts to my blog.  This week I thought I would share some basic information regarding prenatal nutrition. 

§  Enjoy a variety of food from each 4 food groups

§  Need to eat frequent smaller meals to maintain adequatelevels of blood glucose

§  Every three hours: 1 protein + 1 carb/starch + 1 fruit/veg

§  Grain products – 8-10 servings per day (slice of bread, ¾cooked cereal, etc.)

§  Veggies and fruit – 6-10 servings (I med fruit of veg, ½ cupof fresh fruit. Vegetable juice)

§  Milk products – 3-4 servings

§  Meat & alternatives – 2-3 servings

§  Ensure adequate fluid intake of 1500-2000 ml (6-8 cups)

§  Gradual weight gain

§  Limit intake of foods that contain caffeine

 

Energy – 1800-2400kcals, +100 first trimester, +300 in 2nd and 3rd trimester, +450 for lactation

 

Examplesof portion size:

1 cup/250 ml of orange juice counts as2 servings of fruit

1 cup of broccoli counts as 2 servingsof vegetables

1 bagel or bun or 1cup of pasta or rice counts as 2 servings of grains

 

Top Nutrients

 

Calcium:
Used to build bones and teeth, used in other physiologicalprocess

Requirements: 1000mg/day

Excellent Sources (275mg or more):  milk, Swiss cheese,tofu with calcium sulfate, plain yogurt, sesame seeds, fortified plant basedbeverages

 

Good Sources (165mg or more):  cheese, flavoredyogurt, sardines, canned salmon, - include the bones

 

Other (55mg or more):  creamed cheese, cooked or canned legumes,booked bok choy, kale, turnup greens, mustard greens, broccoli, orange, cookedscallops, cooked oysters, almonds, dried sunflower seeds

 

Folate 
Necessary for erythrocyte production for fetus, preventsneural tube defects, protects from heart disease. 

Requirements during pregnancy: 600 micrograms/day

 

Excellent Sources (55 ug or more):  cooked fava, kidney,pinto, roman, soy, white bean, chick peas lentils, cooked spinach, asparagus,romaine lettuce, orange juice, canned pineapple juice, sunflower seeds

 

Good Sources 33 ug or more): cooked lima beans, corn, bean spouts, cooked broccoli, greenbeans, brussel sprouts, beats, orange, honeydew, raspberries, blackberries,avocado, roasted nuts, wheat germ

 

Other sources (11 ug or more): cooked carrots, beet greens, sweet potato, snow peas, summeror winter squash, rutabaga, cabbage, green beans, cashews, roasted peanuts,walnuts, egg, strawberries, banana, grapefruit, cantaloupe, whole wheat orwhite bread, pork kidney, breakfast cereals, milk

 

Iron:
Carries oxygen in the blood to entire body

Requirements:  1st trimester: 13mg/day; 2nd trimester:18 mg/d; 3rd trimester: 23 mg/day

Excellent Source (3.5mg or more):  HEME – clams,oysters;  NON-HEME – cooked beans, chickpeas, lentils, pumpkin, sesame, and squash seeds, tofu

 

Good Sources (2.1 mg or more):  HEME – beef;  NON-HEME – canned luma, red kidney, chick andsplit peas, cooked enriched egg noodles, dried apricots

 

Other (0.7 mg or more):  HEME – chicken, ham,lamb, pork, veal, halibut, haddock, perch, salmon, shrimp, sardines, tuna;  NON-HEME – peanuts, pecans, walnuts, etc.,cooked pasta, bread, wheat germ, pumpernickel, bran muffins, cooked oatmeal,egg, beets, pumpkin, dried raisons, peaches, prunes and apricots

 

Note: Heme iron is more easily absorbed than non-heme

Protein:
Main building block for most tissues and enzymes in the body

Requirements:  1st Trimester: extra 5 g/day;  2nd trimester: extra 20 g/day; 3rdtrimester: extra 24g/day

Where to get it:Meat, poultry, seafood, dairy foods, beans and legumes, nuts

 

Vitamin C:
Antioxidantand disease prevention

Requirements: 85 mg day

Where to get it:Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafygreens, broccoli, Brussels sprouts

 

Fats
Providesfuel for body, necessary for proper fetal development, especially brain,Essential for healthy skin, hair and eyes. Sub-clinical essential fatty aciddeficiency may be related to depression and degenerative diseases of eyes, jointsand skin. Helps body to stretch, making the cells pliable

 

Requirements:  1st Trimester: extra .005 g/day ofomega 3 fatty acids, extra 0.3 g/d omega 6 fatty acids;  2nd and 3rd trimester: extra .016 g/day of omega 3 fatty acids, extra 0.9 g/d omega6 fatty acids

Where to get it:Flax, fish (especially small, bony fish), nuts and seeds

 

Water
65%of total body weight comes from water, adequate hydration crucial for properphysiological function.

Requirements:  6-12 cups a day

Whereto get it: Water is the best source, howeverfruit, vegetables, juice, milk, jello and soups have water in them.

 

Reduce/avoidthe amount of:

§  Caffeine– less than 150 mg/day (1-2 small cups/day)

§  Alcohol

§  Salt– already found in many snacks, pickles, olives, processed meats, condiments,commercial soups, processed foods, etc.

§  Artificialsweeteners

§  RawFish, unpasteurized cheese and honey