DITK Newsletter – Volume 1

PREGNANCY

Nutrition for the Pregnant Mom

A healthy diet during your pregnancy is necessary for your baby to grow and develop. It is important for you to understand the value of choosing healthy foods for you and your baby during this miraculous time. You and your baby need a lot of energy and this energy comes from food. You should not be concerned with the fact that you will be gaining weight, weight gain shows that your baby is growing. Your baby is only part of your weight gain your blood muscles fluids and tissues all contribute to the amount of weight you gain during your pregnancy. If you are at a normal body weight prior to pregnancy than the average weight gain during your pregnancy should be about 25 to 35 pounds. If you are underway to you should gain about 29 to 40 pounds. If you are overweight you should gain 15 to 25 pounds. You should try to have your weight gain be consistent. You don't want to gain a lot of weight one month and none the next. If you make out a plan for eating and try to be consistent with that plan then your weight gain will be steady and consistent. The rule of thumb is to gain 2-5 pounds during the first trimester and 2-5 of the pounds each month from then on. Choosing the right foods and enough of the right foods will help your baby to grow and develop properly. You need only 300 extra calories a day beginning the second trimester in order for your baby to grow and develop properly. You can gain weight eating healthy or eating junk. You want to try to avoid foods that have minimal nutritional value. Each time you choose a food to eat ask yourself "is this the best thing for my baby". There will be times when you know the answer is no but you eat it anyway like a candy bar cookies ...things like that. But that's OK once awhile as long as the majority of the time your mind is in the frame of choosing healthy foods to help your baby grow and develop optimally!

Here are some guidelines to help you make the best food choices!

THE GRAINS
You should be consuming 6 -11 servings from this group daily. One serving is a 1/2 cup cooked, one slice or piece. Examples of grains are brown rice, whole-grain bread, whole wheat tortillas, oatmeal, whole-wheat pasta and barley. Grain products are an excellent source of B vitamins including folate which helps you to make new cells. A lack of folate affects the development of new red blood cells so the amount of oxygen carried to the baby may be reduced. Whole grain products are also an excellent source of fiber. Many women experience constipation during pregnancy and an increased fiber intake will help to keep your bowels regular. This whole grain group is the group that provides the most energy for you

THE VEGETABLES
You should be consuming three to five servings from the vegetable group daily. One serving is one cup raw or 1/2 cup cooked. Examples of vegetables are spinach and broccoli and kale sweet potatoes tomatoes. These are all very important vegetables. Leafy green vegetables are an excellent source of iron, folic acid and fiber. Iron helps to carry oxygen to cells and tissues and helps with brain development. There is about a 50% increase in blood volume during pregnancy so you need enough iron to meet this increased need. Be sure to wash all vegetables thoroughly before eating.

THE FRUITS
You should be consuming 2- 4 servings from this group daily. Be sure to have at least one citrus fruit daily. One serving is 1/2 cup or one piece. Examples of fruits are oranges, blueberries, strawberries, bananas and cantaloupe. Fruits provide important vitamins and minerals. Oranges in particular are an excellent source of Vitamin C & folic acid. Vitamin C is important during pregnancy because it may reduce the risk of pregnancy induced hypertension and miscarriage. Blueberries and strawberries are natural antioxidants which can reduce cellular damage. Bananas are loaded with potassium. And cantaloupe is an excellent source of vitamin A. All fruits are good sources of fiber. Again, be sure to wash all fruits and vegetables thoroughly before eating.

MILK AND MILK PRODUCTS
You should be consuming 3-5 servings from this group daily. One serving is one cup or one ounce. Examples of milk and milk products are low fat milk, low fat yogurt, low-fat cottage cheese, part-skim mozzarella cheese and low fat frozen yogurt. This group is an excellent source of calcium. Calcium builds bones and teeth for your baby. If you do not consume enough calcium during your pregnancy, your body will borrow calcium from your own bones in order to build the strongest bones for your baby.

MEAT AND PROTEINS
You should be consuming three to four servings from this group daily. One serving business two ounces of meat poultry or fish. One cup of dried beans or tofu.Examples of meat and proteins are eggs, garbanzo beans, tofu, skinless chicken breast, fish and lean beef tenderloin. All of these foods or excellent sources of protein. Protein builds strong muscles and blood. Your body uses these foods to help your baby develop strong muscles and have a healthy blood supply.

EXERCISE:
Now is not the time to begin an exercise program. Do not increase your exercise anymore than you were doing before you became pregnant. If you do decide to begin an exercise program be sure to check with your physician first. Exercise will help you feel great and give you a lot of energy. Walking is the best exercise or pregnant women. Be sure to drink water and keep yourself hydrated while you exercise.

The goal of nutrition during pregnancy is a well balanced diet. Choose a variety of foods from all of the food groups daily to ensure you are meeting the nutritional requirements for both you and your baby. Most importantly enjoy this miraculous 9 months of pregnancy and know that you can use all of this information even after you deliver your bundle of joy!