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Nutrition

Nutrition. Eating for two. Pregnant woman only needs 300-500 extra calories a day. (extra 300 for twins) 1 cup of corn flakes cereal with 2% milk is 205 calories. Greek Salad- 260 calories 1 cup orange, apple, and cranberry juice= 350. 5 main food groups. Oils-6 th food group- limit use.

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Nutrition

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  1. Nutrition

  2. Eating for two • Pregnant woman only needs 300-500 extra calories a day. (extra 300 for twins) • 1 cup of corn flakes cereal with 2% milk is 205 calories. • Greek Salad- 260 calories • 1 cup orange, apple, and cranberry juice= 350

  3. 5 main food groups Oils-6th food group- limit use

  4. Grains • Make ½ of your daily grains whole! • Eating grains fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development. • Importance? reduces the risk of coronary heart disease, constipation, high blood pressure, and cancer. • How Much? 6 ounces (5 crackers, one slice of bread, ½ cup uncooked pasta, 1 cup cooked)

  5. Whole Grains vs. Refined Grains • Refined grains have removed bran and germ. • Gives grains a finer texture and improves shelf life, but it also removes dietary fiber, iron, and many B vitamins. • white flour • pretzels • white bread • white rice • Whole grains contain the entire grain kernel- the bran, germ, and endosperm. • Look for “whole” before the grain. • whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice • Whole wheat pasta • Whole wheat crackers

  6. Vegetables • Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated, whole, cut-up, or mashed. • Broccoli, collard greens, dark green leafy lettuce, kale, cabbage, cauliflower, celery, cucumbers, eggplant, green beans. • Importance? reduce risk for stroke, cardiovascular diseases, cancer, & heart disease. • Iron/Dark green veg.- good for developing blood supply. • Vitamin A/orange veggies- eye development • Vitamin C/Broccoli and carrots- healthy teeth, forms connective tissue of skin, bone, and organs. • How much? 2 ½ cups

  7. Fruits • Fruit or 100% fruit juice counts as part of the fruit group. (fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.) • Importance? Vitamin C is good for growth, tissue repair, strong bones, metabolic process and wound healing. Reduces chance for stroke, cancer, & heart problems. • How much? 2 cups (1/2 cup dried fruit= 1 cup)

  8. Milk • Foods made from milk that retain their calcium content are part of the group. (milk, yogurt and cheese.) • Milk group choices should be fat-free or low-fat. • For those who are lactose intolerant, lactose-free and lower-lactose products are available. • Importance? reduce the risk of low bone mass. These nutrients include calcium (strong bones and teeth, muscle development, and blood clotting), potassium, vitamin D, and protein. • How Much? 3 cups (1 cup milk, 1 8oz. Container of yogurt, 1 ½ oz. hard cheese)

  9. Meat and Beans • Meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds. • Choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently. • Importance? Protein- building blocks for bones, muscles, cartilage, skin, and blood. • How Much? 5 ½ oz. (small steak or hamburger, ½ chicken breast, 1 cup bean soup, 1oz nuts/seeds)

  10. The difference between • Enriched • Vitamins and minerals are added back to the food. • The refining process removes the bran and germ. (which contains the vitamins and minerals) • Fiber can not be added back. • Fortified • Adding a vitamin or mineral that is not naturally occurring in food. Ex: calcium in orange juice

  11. Avoid • Raw meat- uncooked or undercooked beef or chicken increases risk for contamination with bacteria. • Deli meat/smoked seafood/soft cheese/unpasteurized milk- can be contaminated with Listeria, which can cause infection or blood poisoning in the baby and lead to a miscarriage. • Fish with mercury- causes development delays and brain damage. ex: shark, mackerel, and canned chunk tuna.

  12. More to avoid… • Raw eggs- can contain salmonella. No cookie dough, cake or brownie mix! • Caffeine- may increase risk to miscarriage, and lead to calcium loss. • Alcohol- NONE! Can cause developmental disorders or Fetal Alcohol Syndrome. • Unwashed vegetables- reduce risk of being exposed to pesticides, fertilizers, and chemicals.

  13. Still more to avoid… • Exercise is crucial for any person and especially important to keeping a pregnant woman healthy. • 20-30 minutes daily or at least 3 times a week • Avoid- diving, water skiing, skiing, horseback riding contact sports (basketball, volleyball, football) and running.

  14. http://www.mypyramid.gov/mypyramidmoms/index.html Let’s see what a pregnant woman should add or avoid in her diet and the nutritional changes that need to be made.

  15. Remember • Make smart choices from every food group. • Find balance between food and physical activity. • Get the most nutrition out of calories. • Stay within daily calorie needs.

  16. Assignment • Design a complete days worth of meals for a pregnant or breastfeeding woman. • Use you book Chapter 5 p.152-155 and nutrition handout packet. • Follow guidelines from rubric.

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