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Pregnancy Nutrition - Jacob S.

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Pregnancy Nutrition - Jacob S.

Pregnancy NutritionBy Jacob S. Food and Nutrition through the Lifespan AB

Essential Nutrients to Prevent Birth Defects

Protein - It is recommended to consume at least 75-100 grams of protein per day. This allows for a sufficient blood supply and good conditions for the growth of fetal tissues. Folic and Folate Acid - Commonly found in prenatal vitamins, this acid reduces the risk of many birth defectsIron - Iron can help create an adequate blood supply for both the mother and child, a daily intake of 27 milligrams is recommendedIodine - It is recommended to consume at least 0.25 grams of iodine daily. A consumption of this amount will ensure a healthy development of your baby's brain and nervous system. Vitamin C - This extremely important vitamin helps heal body tissues during pregnancy which may result in a healthier baby. It is recommended to consume at least 85 milligrams per day.

Foods to Avoid

Seafoods - Most seafoods contain a high mercury content which could be harmful to the baby.Unpasteurized Foods - With consuming unpasteurized foods, you are putting your self at risk of becoming infected with Listeria which is a bacterial infection.Alcohol - High risk of birth defects (premature delivery, low birthweight, and mental retardation).Cholesterol - It is recommended to reduce your intake to less than 300 milligrams per day.Caffeine - No more than 300 mg per dayHigh fat foods - May lead to excessive weight gain and become dangerous for the mother

Appropriate Weight Gain

It is expected for a pregnant women to gain around 25-35 pounds during their pregnancy. Half of this increase in weight is the fetus and amniotic fluids (which of course will be lost after pregnancy). Gaining more weight than what is recommended may lead to gestational diabetes for the mother.

Broccoli - Packed with calcium, folate, fiber, and antioxidantsDried Beans & Lentils - High amounts of proteinNonfat (Skim) Milk - High source of calcium (helps lead to good bone development in the babyLean Meats - Rich in ironLeafy Greens - High in folate, iron, calcium and vitamins

Power Foods!

Sources:WebMDParents.comMayo Clinic

Five Tips to Eat Healthy

1. Always make your plate colorful - the more colorful it is, the more variety of foods you are eating2. Do not consume many sodas or diet sodas - these both lead to a drop in energy and encourages unhealthy eating 3. Replace many breads with whole-wheat breads4. Eat slower - This helps to prevent over eating which can eventually lead to excessive weight gain5. Eat fruits and vegetables - these foods make great snacks and can be very tasty if prepared creatively.


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