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SHOULD EXPECT:
WEEKS
Increased appetite and food intake
Decreased exercise tolerance
Morning sickness
Hormonal changes
0-20
SHOULD EXPECT:
WEEKS
Increased weight gain
Food cravings
Swelling
Increased appetite and food intake decline
somewhat near the end of your term
20+
GAIN
<18.5
28-40 lb
18.5-24.9
24-35 lb
25.29.9
15-25 lb
30 or higher
11-20 lb
Twin pregnancy
25-54 lb
Larger babies
risk of
gestational diabetes
Hypertension
Neural
tube defects
1ST TRIMESTER
Tuna sandwich
1 cup of non
fat milk
1 boiled egg
1 orange
1 cup of
oatmeal
450 Calories
6 almonds
cup
applesauce
2 slices of whole
wheat toast
cup grapes
HOW MANY
CALORIES ARE IN
1 SERVING OF
FOOD?
4 Tbsp hummus
1/3 cup cooked beans
3 egg whites
Remember:
Extra 350 calories in 2nd trimester
rd
Extra 450 calories in 3 trimester
CARBOHYDRATES
Why is it important?
Needed to fuel fetal brain
GOOD SOURCES OF
CARBOHYDRATES
Vegetables
Fruits
Whole grain products containing fiber
PROTEIN
Why is it important?
3 oz. Salmon
23 g
chicken breast
27 g
18 g
8g
1 large egg
7g
1 oz peanuts
7g
FATS
Why is important?
Prenatal
FOLATE
VITAMIN A
Why
is this important?
Important for growth and development of
organs
770 MICROGRAMS/DAY
Warning:
VITAMIN D
Why
is it important?
Supports fetal growth (bones
and teeth)
Promotes immunity
2000 IU A DAY
Sources of Vitamin D
Vitamin
D supplement is
recommended (2000 IU capsule
per day)
CALCIUM
Why is it important?
Dairy sources
2 cups of
non fat
yogurt
3 cups of
milk
2 cups of
fortified
orange
juice and
one cup
of milk
Non
Spinach
Kale
Broccoli
Calcium fortified soy,
almond, and coconut milk
IODINE
Why is it important?
3 oz cod
99
87
60
1 cup milk
56
IRON
Why is it important?
30 mg a day
Included in prenatal
Lean
beef
Chicken
Almond
Spinach
SODIUM
WATER
Essential
VEGETARIANS
Vitamin B12
Vitamin D
Calcium
Iron
Zinc
Omega 3s
Legumes
and grains
Legumes
with nuts
and seeds
Dairy and
grains
Vegans
Smokers
Those with iron deficiency anemia
Those who do not have an adequate diet
RECOMMENDED SUPPLEMENTS
Rainbow Light Prenatal Multivitamin: 1 tablet a day
Natural Factors or Rainbow Light Omega 3-1000 mg
per day
Vitamin D- 2000 IU capsule per day
Nausea
Heartburn
Ingest small meals frequently
Dont go to bed on a full stomach
Avoid foods that make it worse: tomato products, spicy
foods, and chocolate
Constipation
FOODS TO LIMIT
Raw seafood,
Undercooked meat,
Runny eggs
Deli meats must be heated to kill bacteria
EXERCISE IS GOOD!
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SUMMARY SLIDE
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