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Pregnant / Lactating Description: Challenges: An individual who is pregnant or lactating requires nutrient dense foods to promote healthy growth of the fetus or child. Guidelines: Finding foods that are good protein and fat sources as well as sources of calcium , iron, folic acid, and omega 3 fatty acids. MyPlate Challenges Assist the individual in finding foods that best provide these needed nutrients. Items to Consider No added sugar fruit options. Fresh, frozen, or canned fruits packaged in natural juices or water with no added sugar. Low sodium and fat options. Finding sources of calcium and iron. Calcium: Broccoli, Brussels sprouts, Butternut Squash, and Carrots. Finding sources of folic acid and omega 3-fatty acids. Folic acid: Spinach, Asparagus, Brussels Sprouts, and Avocado. Omega 3 fatty acids: cauliflower, and winter squash. Finding lean protein sources. Finding sources of calcium and iron. Calcium: Sardines, soybeans, sesame seeds, almonds, and walnuts. Iron and Folic Acid: Beans, eggs, lean red meats, poultry, salmon, tuna, and seeds. Whole grains such as, barley, quinoa, brown rice and oats. Iron: Wheat, millet, oats, brown rice, and iron fortified cereals. Folic acid: Fortified cereal, white rice, and wheat germ. Calcium: Low fat cheese, milk, or yogurt with no added sugars. Finding sources of folic acid and omega 3-fatty acids. Finding whole grains. Finding sources of iron. Finding source of folic acid. Finding low fat sources of calcium. Information provided is NOT to be considered Medical Nutrition Therapy and is for informational purposes only. Details regarding Description, Challenges and Guidelines is derived from Krause’s Food and Nutrition Therapy, 14th Edition.