Nutrition during Pregnancy

1. Nutrition during Pregnancy Drexel University Department of Biology Nutrition Center

2. Project Sponsors • USDA project funded through the Food Stamp Program • School District of Philadelphia • Nutrition Center, Department of Biology at Drexel University

3. Overview of Program • 4 weekly sessions • Nutrition during pregnancy • Nutrition for infants to one year • Nutrition for toddlers • Healthy eating tips and review • Tasting and preparing food • Educational videos and handouts

4. VideoHealthy Foods, Healthy Baby

5. Questions from Healthy Foods, Healthy Baby Video

6. Why should soda intake be limited during pregnancy? No nutritional value Added calories, which can lead to weight gain Added sugar, which can lead to cavities Caffeine, which can negatively affect the baby What can you drink instead of soda?

7. Why is eating healthy important during pregnancy? • For the fetus: • Provides nutrients for proper growth and development • Prevents prematurity and low birth weight • For the mother: • To prevent excess weight gain • To prevent heartburn, nausea and constipation • To prevent anemia, infection & poor healing

8. In the supermarket, what’s wrong with the woman shopping with her two children? • No shopping list • Children throwing anything in the cart • Mother is very distracted & not paying attention to what goes in the cart • Mother just wants to “get in & get out” • Not making healthy choices

9. Nutrition and Pregnancy Basics • Calorie & nutrient needs increase • Gradual weight gain is recommended • Follow a well-balanced diet • Keep your foods safe • Engage in physical activity • Avoid drugs, alcohol and smoking

10. Calorie & Nutrient Needs • An extra 300 calories per day • 300 calories = • 2 ½ cups of milk • Bagel with cream cheese • Tuna fish sandwich • Teenage girls need about 2500 calories during pregnancy • Amounts of protein, iron, folic acid and fiber also increase

11. What do these nutrients do for you? • Fiber • Calcium • Protein • Folic Acid • Iron

12. Weight Gain Ranges • Normal weight: 25-35 pounds • Under weight: 28-40 pounds • Overweight: 15-25 pounds • It is recommended that teens gain the upper end of these ranges based on their pre-pregnancy weight.

13. Healthy Eating during Pregnancy Meat & Beans Grains Milk Vegetables Oils Fruit

14. MyPyramid Guidelines • Variety • Proportionality • Moderation • Activity • Personalization

15. Grains • Make half your grains whole • Eat 7-10 ounces of grains per day • 1 ounce = • 1 slice of bread • 1 cup breakfast cereal • ½ cup cooked rice, cereal or pasta

16. Vegetables • Vary your veggies • Eat 3-3 ½ cups of veggies per day • 1 cup = • 2 cups raw leafy greens • 1 cup cooked or raw vegetables • 1 cup vegetable juice

17. Fruit • Focus on fruits • Eat 2-2 ½ cups of fruit per day • 1 cup = • 1 cup of fresh or canned fruit • 1 cup of 100% fruit juice • ½ cup of dried fruit

18. Milk • Get your calcium-rich foods • Drink or eat 4 cups of milk or milk products per day • 1 cup = • 1 cup of milk or yogurt • 1 ½ ounces natural cheese • 2 ounces processed cheese

19. Meat & Beans • Go lean with protein • Eat 6-7 ounces each day • 1 ounce = • 1 ounce lean meat, poultry or fish • 1 egg • 1 tablespoon peanut butter • ¼ cooked dry beans • ½ ounce of nuts or seeds

20. Oils • Make wise choices • Keep fat intake minimal • Choose healthier fats: • Canola, olive and vegetable oils • Nuts • Fish • Avocado • Olives

21. Healthy Eating Tips • Eat 3-5 meals and snacks a day • Do not skip meals • Eat a variety of foods • Drink plenty of water • Enjoy foods in moderation • Avoid excess caffeine • Take your prenatal vitamins daily

22. Food Safety • Bacteria can grow in food and cause foodborne illnesses • Pregnant women are at a higher risk • Examples of foodborne illnesses: • E. coli • Salmonella • Listeria • Mercury

23. Listeria • Bacteria that grows at refrigerator temperatures • Found in refrigerated, ready-to-eat foods and unpasteurized products • Causes listeriosis • Avoid: • Hot dogs and luncheon meats • Unpasteurized (raw) milk and milk products • Soft cheeses (Feta, bleu) • Refrigerated meat spreads

24. Mercury • Metal found in thermometers, dental fillings & batteries • Emitted from power plants; falls into bodies of water, where it is ingested by fish • Eating fish with high levels of mercury can be toxic • Fish to avoid: swordfish, tilefish, king mackerel, shark

25. Other Foods to Avoid • Raw fish • Unpasteurized juices • Raw sprouts (alfalfa) • Herbal supplements and herbal teas

26. Fight BAC! Food Safety Tips • Clean- wash hands & surfaces often • Separate- keep raw meat, poultry & eggs separate from ready-to-eat foods • Cook- cook to proper temperatures • Chill- refrigerate promptly

27. Hand washing • Is there a proper way to wash your hands? • Yes! • Rinse hands with warm water. • Wash hands with soap and warm water for at least 20 seconds. Scrub well. • Rinse hands. • Wipe dry with paper towel.

28. Remember you are eating to keep you and your baby healthy • Follow a well-balanced diet • Take your prenatal vitamins • Stay physically active • Follow food safety guidelines • Avoid cigarettes, drugs and alcohol

29. Fruit & Yogurt Parfait • ½ cup vanilla yogurt • ½ cup mandarin oranges • ½ cup pineapple chunks • 1 tablespoon low fat granola Place mandarin oranges in cup, add ¼ cup yogurt, add layer of pineapple chunks, and add the rest of yogurt. Top with low fat granola. Enjoy!

30. QUESTIONS????