Nutrition During Pregnancy
By: Lucy Ragsdale-8th Period-October 14th
Pregnant Diet
BREAKFAST
½ grapefruit
¾ cup oatmeal
1 tsp raisins
1 whole wheat
English muffin
1 tsp margarine
LUNCH
Salad with:
1 cup romaine lettuce
½ cup kidney beans, cooked
½ fresh tomato
1 oz skim mozzarella cheese
2 tbsp low calorie Italian dressing
1 bran muffin
½ cup cantaloupe chunk
AFTERNOON SNACK
2 rice cakes
6 oz low-fat yogurt, plain
½ cup blueberries
DINNER
¾ cup vegetables soup with
¼ cup cooked barley
3 oz chicken, w/o skin
1 baked potato
½ cup cooked broccoli
1 piece whole wheat bread
1 tbsp margarine
1 fresh peach
BEDTIME SNACK
1 apple
2 cups popcorn, plain
¼ cup peanuts
Do's and Don'ts Of Pregnancy
- Eat an extra 300 calories per day
- Choose a healthy diet
- Get enough rest
- Get plenty of fresh air
- Exercise regularly
DON"T
- Substance Abuse
- Bad Diet
- Foods: Ramen Noodles/Sodas/Pre-packaged foods/almost all pre-prepared foods/iceburg lettuce
Gaining weight During Pregnancy
Maternal Stores 3-6 lbs.
Breasts 1-1 ½ lbs.
Placenta 1 -1 ½ lbs.
Blood 3 – 4 lbs.
Baby 7 – 8 lbs.
Amniotic Fluid 2-3 lbs.
Fluid 2-3 lbs.
Uterus 2 lbs.
Total Weight Gain 25-35 lbs.
First 3 months – 2-4 lbs.
Last 6 months – 1 lb. per wk.
Problems to expect During Pregnancy
- Morning Sickness
- Eat small meals
- Avoid caffeine/spicy foods
- Crackers by bed
- Drink liquids between meals instead of with meals
- Increased clumsiness
- Backache are the most common.
- Many women complain of leg- and ankle-swelling (edema), but this symptom is actually caused by the extra amount of blood in your body, not fat.
- Constipation