(SDC) Nutrition for Pregnant Moms Lesson

Nutrition for Pregnant Moms Lesson 

Nutrition for Pregnant Moms

Pregnant Mom ImageEating for two? Most pregnant moms only require an extra 300 calories a day. However, many pregnant women exceed this recommended amount. The excess could be due to the odd cravings that many have during pregnancy.  However, eating healthy is now more important than ever for an expectant mom. Everything that the mother consumes, the fetus absorbs. The pregnant mother is encouraged to eat plenty of foods from all of the food groups. Some of the groups are even increased.

 

Pregnant women should include the following in their diets:

Protein: Experts recommend 75 to 100 grams of protein per day. Protein is very important in the growth of fetal tissue and also helps to make sure the mother has adequate blood supply.

Iron: A daily intake of 27 milligrams is ideal during pregnancy. Along with other items, iron helps to build a healthy blood supply for mother and baby.

Folate/Folic Acid: Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily. Folic Acid helps reduce the risk for certain birth defects. This is one of the main ingredients to look for in a prenatal vitamin.

Vitamin C: Experts recommend at least 85 milligrams per day. Helps with wound healing, and the development of body tissues.

 

See the chart below for ideas of how to incorporate these food items into a diet.

 

Protein Iron Dairy Folate/Folic Acid Vitamin C
chicken 2-3 Servings of
leafy veggies
(1 cup)		 milk
(1 serving = 1 cup)		 2 servings of
dark, leafy veggies		 3 servings of
fruit or veggies
(1/2 cup each)
lean beef collards eggs
(1 serving = 1 large egg)		 collard greens,
turnips, cabbage		 oranges
lamb spinach yogurt
(1 serving = 1 cup)		 2-3 servings of fruit strawberries
pork lettuce pasteurized cheese 3 servings of
whole grains
(bread, cereal)		 lemons
nuts
(1 serving = 1/3 cup)		 3 servings of
whole grains
(bread, cereal, oatmeal)		 greens
(1 cup)		 2 servings of legumes (split peas, black-eyed peas, chick peas)
tofu
(1 serving = 1/2 cup)		 2-3 servings of
lean protein
beans
(1 serving = 1/2 cup)

 

Flipchart of Foods to Avoid during Pregnancy Image 1-Seafood (high mercury content) 2-Raw or undercooked meat and seafood, poultry and eggs infection or food poisoning) 3-Unpasteurized Food (risk of Listeria, a bacterial infection) 4-Deli Meat (risk of Listeria) 5-Alcohol (risk of fetal birth defects) 6-Caffine in large amounts (risk of low infant birth weight) 7-Cigarettes or Tobacco (low infant birth weight) 8-Any type of drugs (fetal dependency)Although many of these vitamins and nutrients can be found in food, most doctors recommend that pregnant women take prenatal multivitamins. This will ensure that the mother receives all the proper nutrients for a healthy pregnancy. Also, many doctors recommend that if a woman plans on becoming pregnant, she should begin to take the multivitamin before pregnancy. This will insure that the body is healthy and primed for pregnancy.

 

Here is a list of some common things to keep in mind during pregnancy:

Caffeine intake should be limited to between 100-300 mg, maximum. That is about 1-2 cups of coffee or sodas. Keep in mind that some coffee drinks and sodas have a higher caffeine content, so pregnant mothers should check labels before consuming. Too much caffeine can increase heart rate and lead to problems with the fetus.

Weight gain is a consideration during pregnancy. Most doctors recommend that pregnant women should gain between 25-35 pounds during the pregnancy. At least half of this weight is the baby and amniotic fluids, but gaining much more can put a mother at risk for gestational diabetes.

Since the mother has to be very careful during pregnancy, there are certain items she cannot eat. The foods to avoid are listed to the right.

 

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