NUTRITION FOR YOU AND YOUR BABY

Transcription

1 Healthy Beginnings Project NUTRITION FOR YOU AND YOUR BABY PARTICIPANT HANDBOOK date:

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3 TABLE OF CONTENTS General Guidelines Good Food Choices BMI Recommended Weight Gain Why Eat Healthy? Key Nutrients and Their Benefits Your Food Chart Smart Choices Special Considerations Buying Fruits & Vegetables How Much Can I Buy for under $10? Tips on Buying Fresh and Canned Questions and Notes Food Journal Resources & Contributors page 5 page 8 page 11 page 12 page 14 page 17 page 18 page 20 3

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5 GENERAL GUIDELINES GOOD FOOD CHOICES your body needs protein, fiber, vitamins, minerals, fluids, and calories Good food choices are key to a healthy baby! Women who exercise during pregnancy deliver their babies about five days earlier, experience fewer complications during labor and delivery, have fewer inductions and caesarian sections, and need fewer drugs to relieve pain than women who don t exercise. -Fit Pregnancy for Dummies 5

6 GENERAL GUIDELINES BODY MASS INDEX weight (lbs) height below 18 - underweight to - overweight 18 to 24 - healthy weight to 39 - obese over 40 - extremely obese

7 GENERAL GUIDELINES RECOMMENDED WEIGHT GAIN your pre-pregnancy BMI: pre-pregnancy BMI below to above expected weight gain to 40 pounds to 35 pounds 15 to pounds if you are having twins, you should expect to gain pounds you should expect to gain between 2 and 8 pounds the first 3 months, and 1 pound per week after that 7

8 WHY EAT HEALTHY? KEY NUTRIENTS AND THEIR BENEFITS NUTRIENT IMPORTANCE SOURCES ONE-A-DAY PRENATAL Calcium 1000 mg helps build strong bones and teeth milk or lactaid milk, swiss, cheddar, muenster, monterey cheese, yogurt, tofu, sardines, pudding, collards, broccoli, fortified instant oatmeal, kale, cornbread 0 mg Iron mg helps red blood cells deliver oxygen to your baby lean red meat, dried beans and peas, iron-fortified cereals, prune juice, oatmeal, soybeans, baked potatoes, shrimp, clams, oysters, bran, beef liver, beef kidney, cream of wheat, spinach, raisins, cooked kale, dried apricots, dried prunes, walnuts, cashews, brazil nuts mg Vitamin A 770 mcg 65 IU forms healthy skin, helps eyesight, and helps with bone growth raw or cooked carrots, dark leafy greens, sweet potatoes, boiled spinach, butternut squash, boiled kale, nonfat fortified milk, instant oatmeal, cantaloupe, raw spinach, eggs, frozen peas 4000 IU 8

9 WHY EAT HEALTHY? KEY NUTRIENTS AND THEIR BENEFITS NUTRIENT IMPORTANCE SOURCES ONE-A-DAY PRENATAL Vitamin C 85 mg promotes healthy gums, teeth and bones and helps your body absorb iron broccoli, tomatoes, strawberries, citrus fruits such as lemon, grapefruit, lime, orange, tangelo, tangerine, clementine 60mg Vitamin D IU helps build your baby s bones and teeth sunlight exposure, vitamin D fortified milk, fatty fish such as salmon 400 IU Vitamin B6 1.9 mg Vitamin B mcg helps form red blood cells and helps your body use protein, fat, and carbohydrates maintains nervous system and is needed to form red blood cells beef, liver, pork, ham, wholegrain cereals, bananas liver, meat, fish, poultry, milk found only in animal products; vegetarians and vegans should take a supplement 2.5 mg 8 mcg Folate 600 mcg needed to produce blood and protein and helps some enzymes function fortified cereals, beef liver, orange juice, legumes, lentils, spinach, asparagus, northern beans, avocado, raw papaya, sweet corn, tomato juice, green peas, cooked broccoli, nuts 800 mcg 9

10 WHY EAT HEALTHY? YOUR FOOD CHART foods I want to eat daily foods I want to eat weekly foods I want to add to my diet dairy fruits grains protein vegetables be sure to always take your prenatal vitamins! 10

11 SMART CHOICES you will need 0 extra calories per day in your first trimester and 500 in your second and third 0 options if you are in your first trimester circle the smart choices that equal 0 calories and if you are in your second or third trimester circle the ones that equal 500 calories with the lowest amounts of solid fats or added sugars 1 slice whole-wheat bread with 1 tbsp peanut butter and jelly 20oz regular soda (average large soda) 2 Hershey s kisses 8oz glass of 1% milk the healthy choices from the 500 calorie option give you: protein ( g) fiber (11 g) folate (31 mcg) calcium (0 mg) Vitamin D (0 mg) iron (2.5 mg) 1 slice whole-wheat bread with 1 tbsp peanut butter and jelly 2 Hershey s kisses and 5 twizzlers 500 options 20oz regular soda (average large soda) 8oz glass of 1% milk and a large banana with 12 almonds the unhealthy options give you nothing but fat and added sugar! 11

12 12 SPECIAL CONSIDERATIONS NAUSEA Nausea and/or vomiting are common in the first trimester. Don t force yourself to eat or drink during these times. You may try: eating small means every two to three hours drinking liquids separately from solid foods eating before getting out of bed in the morning eating foods such as saltines, toast, pretzels, and dry cereal HEARTBURN Heartburn is a common complaint of pregnancy. Try: eating small, frequent meals avoiding lying down after meals avoiding large meals at bedtime taking over-the-counter antacids like Tums CONSTIPATION Constipation is a common complaint of pregnancy. You may try: drinking eight to twelve eight-ounce glasses of caffeine-free fluid increasing the amount of fiber in your diet gradually exercising regularly if approved by your doctor ARTIFICIAL SWEETENERS The effects of artificial sweeteners on the unborn baby are not clear. Try to limit these to no more than two servings per day. CAFFEINE Pregnant women should limit caffeine-containing drinks to two five-ounce cups or 200 mg per day if approved by their doctor. DENTAL Because pregnancy causes hormonal changes that puts you at increased risk for periodontal disease and for tender gums that bleed easily, it is especially important to follow good oral hygiene practices, including brushing with a fluoride toothpaste twice a day and flossing daily.

13 SPECIAL CONSIDERATIONS FOOD-BOURNE ILLNESSES Listeriosis can occur any time during pregnancy, though most commonly during the third trimester. Symptoms include mild flu-like symptoms, headaches, muscle aches, fever, nausea, and vomiting. Processed foods are at risk for contamination, so always heat meats to 160 degrees to be safe. Avoid: unpasteurized products raw sprouts and undercooked meats sushi or other raw fish soft cheeses such as feta, brie, etc., unless pasteurized deli meat and hot dogs unless heated until steaming MERCURY Avoid foods high in mercury and limit fish to 12 ounces or less per week. shark swordfish king mackerel tilefish ALCOHOL Alcohol intake has been linked to Fetal Alcohol Syndrome. Therefore, it should be avoided throughout the pregnancy. ITEMS TO AVOID While you are pregnant, you should also avoid tobacco, illicit drugs, and herbal remedies unless approved by your doctor. PICA It may be normal to crave a non-food item such as ice, dirt, ashes, and laundry starch. This is called pica. If it occurs talk with your doctor. TOXOPLASMOSIS Toxoplasmosis is caused by a parasite that is found in raw meat and cat feces. It may cause spontaneous abortion or death. Babies who survive may have serious eye or brain damage. Avoid raw meat and changing cat litter. 13

14 BUYING FRUITS & VEGETABLES HOW MUCH CAN I BUY FOR UNDER $10? price per pound $.49 $.59 $.69 $.79 $.89 $.99 $1.09 $1.19 $1. $1.39 $1.49 $ pounds 1lb 1.5lbs 2lbs 2.5lbs 3lbs 3.5lbs 4lbs 4.5lbs 5lbs $ $ $ $ $ $ $ $ $

15 BUYING FRUITS & VEGETABLES HOW MUCH CAN I BUY FOR UNDER $10? TOMATOES Tomatoes are fresh and in season during the summer. How much would 1.5 pounds cost you at $2.49 a pound? According to the FDA this is equivalent to an average of $1. a cup. After purchasing tomatoes, you can make mozzarella, basil, and tomato caprese salad, you can make a pasta salad, or you can make bruschetta or homemade salsa. WINTER SQUASH Winter squash is fresh and in season during the fall. How much would 2 pounds cost you at $2. a pound? According to the FDA this is equivalent to an average of $1.42 a cup. After purchasing winter squash, you can make winter squash rolls or butternut squash soup, or you can roast the seeds for a tasty snack. 15

16 BUYING FRUITS & VEGETABLES TIPS ON BUYING FRESH AND CANNED BUYING FRESH Fruits like peaches, melons, and berries will have a strong scent when ripe. Not all produce will have a strong smell but it should never smell moldy or mildewed. Fresh produce should not be shriveled or have spots or bruises. Typically if produce feels too soft, it is too ripe. If it feels too hard, it is not ripe enough. Buy only the amount of produce you can use. Plan menus ahead to use fresh fruits and vegetables within three to five days. Fruits and vegetables in season taste better and are more likely to have ripened naturally. BUYING CANNED Be sure the cans are not leaking, swelling, or bulging at either end. Bulging or swelling indicates spoilage. Buy foods before their expiration date. Canned foods that sit on shelves for too long may lose their flavor, color, or texture. Always choose canned fruits packaged in their own juice or in a water-based liquid as opposed to a syrup-based liquid. 16

17 QUESTIONS AND NOTES EXAMPLES Am I not gaining enough weight? Slow down and eat a healthy diet! You may need to add a few snacks in. Am I gaining too much weight? Limit sweet intake to fewer than four times a week, limit fast food intake to fewer than once a week, and avoid eating when you are not actually hungry. 17

18 FOOD JO Monday Tuesday Wednesday Thu Exercise Water Total Calories Snacks Dinner Lunch Breakfast 18

19 URNAL rsday Friday Saturday Sunday 19

20 RESOURCES & CONTRIBUTORS 20 PRINT RESOURCES Adapted from American College of Obstetricians and Gynecologists (2012). Nutrition during pregnancy th Street, SW, PO Box 96902, Washington, D.C Adapted from WIC-0141 pamphlet, Chart for fresh fruits and vegetables. Virginia Department of Health Cram, C., Drenth, R. S., (2004). Making your pregnancy a fit pregnancy. Fit Pregnancy for Dummies, NJ: Wiley Publishing Inc., (pgs 9-10). Langley Outpatient Nutrition Clinic, (757) , Eating for two nutrition during pregnancy and breastfeeding, (pgs. 1-13). Swinney, B., Anderson, T., ( ). All about gaining weight... and not gaining enough, managing morning sickness. Modified from Eating Expectantly: A Practical and Tasty Approach to Prenatal Nutrition, (1st-3rd ed.) NY: Meadowbrook Press/Simon & Schust. Swinney, B. (1999). Iron up for good health. Modified from Healthy Foods for Healthy Kids, Meadowbrook Press. WEBSITES Adapted from fda.gov (2002). An important message for pregnant women and women of childbearing age who may become pregnant about the risk of mercury in fish. Retrieved November 13, 2012 from OHMRS/DOCKETS/ac/02/briefing/3872b1.htm Adapted from usda.gov (2007). Protect your baby and yourself from listeriosis. Retrieved November 14, 2012 from Fact_Sheets/Protect_Your_Baby/index.asp Lowfatdietplan.com (2012). Low fat diet plan low fat diet- weight loss for healthy living. Retrieved on November 14, 2012 from lowfatdietplan.com/bmi-chart

21 RESOURCES & CONTRIBUTORS SPECIAL THANKS Danielle Dallaire, PhD Catherine Forestell, PhD Scott Ickes, PhD Jessica Fielek, MPH Marietah Kilundo, RN, BSN Camilla Buchanan, MD, MPH Elizabeth Rey, RN, BSN 21

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24 (855) The College of William & Mary Psychology Department Danielle Dallaire, Ph.D. Catherine Forestell, Ph.D. Elizabeth Rey, BSN, RN Funded by the W.K. Kellogg Foundation