GSCI 2202 Foods for Health

Food for different age groups: Food for pregnant women

Preparation for Pregnancy

A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes.

Birth defects occur before the 10th week of pregnancy.

The outcome of her baby’s health depends on the mother’s nutritional state.

A woman should prepare her body 2 years ahead.

If nutrients are lacking, the mother suffers first and then the baby suffers.

Stages of Pregnancy

Stages of pregnancy are divided into three trimesters. And within these trimesters, you will experience hormonal changes, physical changes, and emotional changes. The stages are categorized as:

First trimester: The most critical phase of pregnancy.

Second trimester: Your body show evidence of the baby inside you.

Third trimester: Baby starts blinking his eyes and speedily gain weight.

Let’s have a look at these stages.

First Trimester:

During the first trimester of your pregnancy you will experience some physical changes.Symptoms:Increase in breast sizeVomitingNauseaTirednessFrequent urinationPrecautionsVisit doctor regularlyAvoid spicy foodsAvoid physical taxing workDon’t stuff yourself with food

Second Trimester:

In second trimester hormonal changes occurs.

Symptoms:

Brain activity decreases

Feel absent minded

Belly starts swelling

Sleeping problem

Precautions

Avoid prolong standing on your feet

Be conscious how you sit

Avoid alcohol and cigarettes

Third Trimester:

This is the last stage of pregnancy.

Symptoms

Burst of energy

Feel discomfort during sexual

activity

Precautions

Avoid going to crowded places

Take proper sleep

Do not do manual work

Do not take any medicine without consulting doctor

Well-balanced diet should begin long before pregnancy

can protect women from complications

improve chance of having healthy babies

Properly nourished body stores nutrients baby’s development depends on stored

nutrients

most women don’t know they’re pregnant for several weeks

all of baby’s major organs and systems begin forming early, sometimes before mom knows she’s pregnant

FALSE!

A pregnant woman shouldn’t eat twice as much food as she did before she was pregnant.

Instead, the nutrients in the foods she eats must meet the demand of both the fetus and her own body.

“A Pregnant woman should eat for two”

Therefore it is prudent to make your lifestyle and nutritional changes several months before conception occurs.

Pregnancy is the only time in life of women when weight gain is not only desirable, but also encouraged.

Weight gain should not be confused with being obese.

There are multiple growth spurts of multiple organ systems that contribute to the normal weight gain.

Extra 11-14 kgs recommended translate into an additional 200-300 calories/day.

This increases the average daily caloric intake from 2200 calories per day to approximately 2400-2700 calories per day.

Total extra energy cost of a pregnancy is 77,000kcal.

1st Trimester 85kcal/day

2nd Trimester 285kcal/day

3rd Trimester 475kcal/day

Pre pregnancy BMI

Weight forHeight Category

Recommendedgain in body weight (kg)

<18.5 Underweight 12.5 – 18

18.5 – 24.9 Normal Weight 11.5 – 16

25 – 29.9 Overweight 7.0 – 11.5

EXPECTED WEIGHT GAIN

About 75% of pregnant females are underweight & anaemic.

Anaemia thus remains a major cause of maternal & fetal morbidity, mortality and low birth weight.

Too early, Too close, Too many, Too late conception also adversely affect the health status (nutritional status) of the females.

Another indirect important factor is Gastro-intestinalInfections, Infestations, which are heralded further with under-nutrition, setting up a vicious cycle.

NOT ENOUGH WEIGHT GAIN

• Low birth weight baby• Early birth• Baby may not develop properly• Baby may have life-long health problems• Higher perinatal mortality•Baby may have mental and behavioural problems

TOO MUCH WEIGHT GAIN

• High birth weight baby• Difficult birth (Feto pelvic disproportion)• Higher perinatal mortality • Mother may develop gestational diabetes• Baby may develop diabetes & cardiac problems in later life

Why is eating healthy important during pregnancy?

For the fetus:Provides nutrients for proper growth and developmentPrevents prematurity and low birth weight

For the mother:To prevent excess weight gainTo prevent heartburn, nausea and constipation To prevent anemia, infection & poor healing

Nutrition During Pregnancy

COMPLETE PROTEINS

Proteins from- Meat, Poultry, Fish, Eggs, Milk,

Cheese, Yoghurt.

Provide all nine essential amino acids

INCOMPLETE PROTEINS

Proteins from- Legumes, Grains, Nuts, Seeds,

Vegetables.

Lack one or more essential amino acids.

• DHA is important for development of the central nervous system in all mammals.

• There is an enormous growth spurt in the human brain during the last trimester of pregnancy and the first postnatal months, with a large increase in the cerebral content of Arachidonic Acid (AA) and DHA.

• The fetus and the newborn infant depend on a continual maternal supply of DHA and AA.

Vitamin and Minerals that’s necessary for pregnant women

Fluids During Pregnancy

The need for fluids increases to 3 liters per day for

• Increase in the mother’s blood volume

• Regulating body temperature

• Production of amniotic fluid to protect and cushion the fetus

• Combat fluid retention and constipation

• Prevent urinary tract infections

Nutrition-Related ConcernsNutrition-related problems during pregnancy can include

1. Morning sickness 9. Dieting

2. Cravings and aversions 10. Caffeine

3. Heartburn 11. Alcohol

4. Constipation and hemorrhoids 12. Exercise

5. Gestational diabetes

6. Preeclampsia

7. Adolescent pregnancy

8. Vegetarianism

1. Morning Sickness

Morning sickness: nausea and vomiting associated with pregnancy.

• Can occur at any time; often lasts all day

• May begin after the 1st missed period and last 12 to 16 weeks

• High levels of 2 pregnancy hormones may be the cause

• No cure, but symptoms can be reduced

2. Cravings and Aversions

Most women crave a certain type of food (sweet, salty) rather than a specific food.• Little evidence supports the idea that cravings indicate a deficiency.• Pica: craving a non-food item (ice, clay).

Food aversions are common, but not universal among pregnant women.

3. Heartburn

• Heartburn occurs when the sphincter above the stomach relaxes, allowing stomach acid into the esophagus.

• Hormones in pregnancy relax smooth muscles, thereby increasing heartburn.

• Enlargement of the uterus pushes up on the stomach and compounds the problem.

4. Constipation and Hemorrhoids

• Pregnancy hormones that cause smooth muscle to relax also slow the movement of material through the large intestine.

• May occur in latter part of pregnancy.

• It is the result of increased pressure of enlarging uterus and reduced normal peristalsis.

• Remedies include exercise, increased fluid intake, high-fiber foods.

• Hemorrhoids:

• Caused by increased weight of baby.

• Usually controlled by dietary suggestions used for constipation.

5. Gestational Diabetes

Gestational diabetes: insufficient insulin production or insulin resistance that increases blood glucose levels during pregnancy.

• Condition resolves after birth occurs

• Risk of delivering a large baby

• Uncontrolled blood glucose levels

may lead to preeclampsia

6. Preeclampsia

Preeclampsia: pregnancy-induced hypertension.

• Can be fatal if left untreated

• Deficiencies in vitamin C, vitamin E, and magnesium increase the risk

• Treatment focuses on managing blood pressure and often includes bed rest

• The only cure is childbirth

7. Adolescent Pregnancy

• Nutritional needs of pregnant adolescents are higher than those of adult women

• Adolescent bodies are still growing and changing, adding to the nutritional needs of pregnancy

• Pregnant adolescents are more likely to have preterm babies, low-birth weight babies, and other complications

8. Vegetarianism

• A vegetarian consuming eggs and dairy products has the same nutritional concerns as a non-vegetarian.

• A complete vegetarian (vegan) must carefully watch her intake of:

vitamin D calcium vitamin B6

Iron vitamin B12 zinc

9. Dieting

• Dieting to lose weight is not advisable during pregnancy.

• Calorie restriction limits nutrient availability for the mother and the fetus.

• Fad diets are often unbalanced in macronutrients and micronutrients.

10. Consumption of Caffeine

• Caffeine is a stimulant that crosses the placenta and reaches the fetus.

• One to two cups of coffee per day is very likely causing no harm.

• Switch to decaf or try half decaf, half regular

• Greater than two cups of

coffee may slightly increase

the risk of miscarriage and

low birth weight.

11. Consumption of Alcohol

• Alcohol is a known teratogen that crosses the placenta and is associated with various birth defects.

• Fetal alcohol syndrome (FAS): variety of characteristics associated with prenatal exposure to high quantities of alcohol.

- Malformations of face, limbs, heart

- Many developmental disabilities

Fetal Alcohol Syndrome (FAS)

12. Exercise

Exercise during pregnancy

• Keeps a woman physically fit

• Is a great mood booster

• Helps compensate for an increased appetite

• Helps keep blood pressure down

• Makes it easier to lose weight after the pregnancy

Foods to Avoid During Pregnancy

When you are pregnant, it is essential to consume a balanced diet. But, it is even more important to avoid certain foods which are quite dangerous for pregnant women. In fact, they should never be consumed by pregnant women. Although most foods are safe, it is better to go through the checklist of foods to avoid during pregnancy.

Foods to Avoid During Pregnancy

1. Raw and Partially Cooked Eggs They pose a huge risk for salmonella infection, which can cause vomiting and diarrhea. This in turn affects the baby’s health. Eggs are a good source of protein, vitamins and minerals, so if you want to eat eggs during your pregnancy, just make sure that they are cooked. Cook them until the yolks and whites are firm to reduce the risk of salmonella poisoning. Also, wash your hands after handling eggs as salmonella is often present on the shells. Avoid foods made with raw or partially cooked eggs, such as homemade mayonnaise, Caesar salad dressing and others.

2. Alcohol Pregnant women should abstain from drinking alcoholdue to its adverse effects on pregnancy outcomes. Alcohol significantly increases the risk for fetal alcohol syndrome, developmental disorders and miscarriages. During the first trimester, it increases the risk of miscarriage, while during the second and final trimesters it can be very harmful to the unborn baby. There is no safe amount of alcohol during pregnancy. Even when breastfeeding, you should avoid drinking alcohol.

3. Coffee Limit the amount of coffee that you drink during pregnancy. Its high caffeine content works as a stimulant that can affect your baby’s heart rate. Caffeine also increases the risk of miscarriage and low birth weight. In addition, excess caffeine can cause dehydration. Avoid caffeine during the first trimester to reduce the likelihood of a miscarriage. Drinking coffee in moderation is permissible after the first trimester. Avoid other sources of caffeine like herbal teas, green tea, energy drinks, soft drinks, dark chocolate and others.

Pregnant women should not consume more than 200 milligrams of caffeine per day. On average, an 8-ounce cup of coffee contains approximately 95 mg of caffeine.

4. High-Mercury Fish Fish may be a healthy source of omega-3 fatty acids, but avoid those that have high levels of mercury during pregnancy. High mercury can interfere with the normal development of a child’s brain and nervous system. Some types of fish that are high in mercury are king mackerel, swordfish, walleye, Chilean bass, marlin, Spanish mackerel and shark. If you like fish, you can have up to 2 servings per week of wild salmon, tilapia, catfish or shrimp. You can also try white fish and cooked shellfish. Tuna is also acceptable, limited to 4 medium-size cans per week or 2 tuna steaks.

5. Undercooked poultry and meat Never eat raw meat or poultry products, especially when you are pregnant. Raw or undercooked meat puts you at risk of toxoplasmosis, an infection caused by a parasite that can harm your unborn baby. You can eat thoroughly cooked meat. It contains protein, an essential nutrient for your baby’s growth. It is best to cook any meat yourself at home during your pregnancy, so you can be sure it is well done. When dining out, avoid ordering meat. Do not eat cold meat of any kind, such as ham, turkey, or roast beef, unless it is heated until steaming.

6. Unpasteurized foods These products could lead to food borne illness. Avoid soft cheeses, such as feta, brie, blue cheese, etc.they usually made with unpasteurized milk, soft cheese may contain listeria, a kind of bacteria. Listeria can lead to miscarriage, preterm delivery, stillbirth or severe illness in a newborn baby. Soft cheese is safe to eat if it is made with pasteurized milk. Always check the label when buying soft cheese to be sure it is “made with pasteurized milk.” To be on the safer side, opt for harder cheeses like cheddar, mozzarella or Swiss. Also avoid drinking unpasteurized juice.

7. Unhealthy Canned foods and Junk foods These foods are packed and stored for longer period of time, these are absolutely not to recommend during pregnancy. Instead of taking canned foods like juices etc, you can take the fresh real fruits and vegetables juices. Fresh is always best! Junk foods add empty calories and have zero nutreints, so they need to be avoided.

8. Check on Sugar-Rich foods During pregnancy, craving are very normal. You can enjoy eating anything you desire. You can have your chocolates and ice creams, just check on its consumption. You will find these really tasty but in real they will only increase the sugar content in you.

9.Unwashed Fruits and Vegetables That’s not a weird point and it’s not only for pregnant lady but for everyone. There is a surprise fact that as many as 78% people eat or cook fruits and vegetables without first washing them. If you’re doing this during pregnancy, BEWARE !