Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Eating Well During Pregnancy The key is to eat foods from the different food groups in approximately the recommended proportions. It's generally recommended that a woman of normal weight gain approximately 25 to 35 pounds during pregnancy (5 pounds the first trimester and 3 or 4 pounds each month during the second and third trimesters). First Trimester Getting folate and preventing malnutrition and dehydration are the most important considerations in the first trimester. Calories Unless a woman is underweight when beginning the pregnancy, additional calories are not needed in the first trimester. However, the second and third trimesters require an additional 300 calories per day. The best way to get this is to listen to your body and eat when you are hungry. Try to eat mostly healthy foods from the bottom of the food pyramid. If you are gaining weight too slowly, eat more frequently (adding extra, small meals or healthy snacks) and consider slightly increasing the fat in your diet. If you are gaining weight too quickly, continue to eat when you are hungry, but try to decrease portion sizes, eat more slowly, and substitute lower fat foods for higher (like skim milk instead of 2% and frozen yogurt instead of ice cream.) Fiber Fiber helps to prevent constipation, a common problem in pregnancy. Fiber is found in whole grains, fruits and vegetables. Nuts and beans are safe in pregnancy, but fiber supplements can be used as a last resort (Metamucil® or Citrucel®). Protein Protein needs increase during pregnancy. Protein can be found in fish, chicken, meat, beans, nuts, seeds, tofu, and soy-based products. Iron Some women start off pregnancy a bit iron deficient. You should be checked for anemia (the manifestation of iron deficiency) early in your pregnancy, and again in the third trimester. Dark leafy green vegetables, dried fruits, fortified cereals, and meats are good sources of iron. Vitamins For most healthy North American women, a diet that is adequate in calories and protein is adequate in vitamins, with the possible exception of folate (folic acid). Take a multivitamin containing 600 micrograms of folate to prevent folate deficiencies and birth defects such as spina bifida. Woman carrying two or more fetuses should take a multivitamin and mineral supplement. FOODS TO BE AVOIDED Shark and swordfish Shark, swordfish, tuna steaks, tilefish, king mackerel and many other large fish are known to contain high levels of methyl-mercury, a substance that can potentially cause neurologic damage when consumed in large amounts. If you are pregnant, experts at the Food and Drug Administration advise that you limit the number of times you dine on these delicacies to no more than once a month. September 2009 Raw or undercooked meats Whether it is in the form of raw hamburger or pork, raw meat has the potential to cause serious infections during pregnancy. Raw chicken Now that you're pregnant, it's even more important to avoid eating raw chicken, or even coming in contact with the surfaces that have been touched by raw chicken, as it can transmit Salmonella. The result can be a serious, albeit treatable, diarrheal disease. Fortunately, cooking chicken well--to a temperature of 180 degrees F--can kill the bacteria. Raw shellfish According to the Food and Drug Administration, undercooked molluscan shellfish--which includes oysters, clams, and mussels--are known to cause a majority of the seafood-borne illnesses. Raw eggs Some fad diets and drinks out there that call for raw eggs, that can be contaminated with Salmonella. To eliminate this risk, always cook your eggs well before eating or look for pasteurized products. Soft cheeses Soft cheeses, including Brie, feta, bleu, Camembert, Mexican-style, and any other cheese that may be made with inadequately pasteurized milk, can harbor Listeria. This type of bacteria has the ability to cross the placenta and infect the fetus. Unwashed produce Fruits and vegetables that are not washed have the potential to transmit toxoplasmosis, since this parasite can contaminate the soil in which the vegetables were grown. Wash fruits and vegetables thoroughly or use a fruit and vegetable wash; organic produce needs to be washed. Caffeine Caffeine can readily cross the placenta and can affect fetal breathing and heart rate. As little as 1 ½ cups of coffee a day may delay conception and increase the risk of miscarriage and low birth weight. So prudent advice would be to limit caffeine to less than 300 mg/ day; caffeine is also found in tea and soft drinks such as colas. Alcohol Women who are or may become pregnant should not drink alcoholic beverages at all. A safe level of alcohol has not been determined at any point during pregnancy. Artificial Sweeteners Pregnant woman can enjoy products made with aspartame (Nutrasweet®) and splenda as part of a healthy diet. However, women with rare genetic disease, phenylketonuria (PKU) can not properly metabolize the amino acid, phenylalanine, and must monitor their intake from all foods, including foods sweetened with aspartame. Because saccharine (Sweet n’ Low®) crosses the placenta and may remain in fetal tissue, it seems prudent to avoid or limit this sweetener. Herbs If you are taking herbal supplements or drinking herbal teas, please discuss this with your dietician as some are not safe during pregnancy. September 2009 Distribution of weight gain 7.5 pounds - average baby's weight 2 pounds - breast enlargement 7 pounds - your body's extra stored protein, fat, and other nutrients 1.5 pounds - the placenta 2 pounds - enlargement of your uterus 2 pounds - amniotic fluid surrounding your baby 4 pounds - your extra blood 4 pounds - your other extra body fluids Total 25-35 pounds total weight gain at term Eating for 2 is not exactly true Let your appetite guide you. If you feel hungry, eat healthy mid-meal snacks from the food list given above. Ideal snacks include yogurt, fruit, vegetable sticks, muffins, nuts, dried fruit or drinks such as fruit smoothies. Most women will gain some extra non-baby weight during pregnancy. This is a natural phenomenon which is designed to help you breast feed well. This extra weight will generally come off when breast feeding is established if you maintain the diet outlined above. Nausea and vomiting Morning sickness can mean that the healthiest of eaters find it hard to maintain a balanced diet. In most cases morning sickness will settle down by the 15th week of your pregnancy and you can resume your normal diet. Try to eat healthy foods when you can—eating small amounts and more often if necessary. Fluid Intake Drink plenty of fluids every day (2-3 L per day). This will help prevent urinary tract infections (cystitis) and constipation. Don't be tempted to reduce your fluid intake just because you need to urinate more often. September 2009