Tip:
Highlight text to annotate it
X
♪ [music playing-- no dialogue] ♪♪.
Hello, my name is Samantha Sullivan, and I'm a
dietetics graduate student at Eastern Illinois University.
I'm here today to discuss the importance of
proper nutrition during pregnancy.
The World Health Organization estimates that 211 million
pregnancies occur each year.
Adequate nutrition during pregnancy is important
in order to insure optimal growth for the baby.
A proper nutrition is important because the mother's
food choices are the infant's primary source of nutrients.
A recommendation is to consume a variety of sources
within a balanced diet.
Gradual weight gain is important in order to ensure optimal
growth for the baby throughout the course of the pregnancy.
An individual's BMI helps to dictate the amount of weight
that one should gain for pregnancy.
An additional 300 calories is recommended during pregnancy.
Now 300 calories really isn't that much.
Here are a few examples.
First I have some cereal with milk and oranges for breakfast.
I also have a small salad with chicken breast and
light Italian dressing that consist of 300 calories.
It is important for the additional calories that are
consumed to consist of nutrient-dense sources.
It may also help to increase the amount of snacks consumed
throughout the day in order to ensure you get an
optimal amount of nutrients and calories recommended.
Now there are essential nutrients to consider
when you are considering becoming pregnant or
when you are pregnant.
I will discuss four important nutrients today.
These nutrients include folic acid, calcium,
iron, and protein.
The first one I will discuss is folic acid.
It's recommended to consume 1000 milligrams of folic acid a day.
Folic acid is important because it helps to prevent
neural tube defects and serious abnormalities of
the brain and spinal cord.
A decreased intake of folic acid increases the risk of a pre-term
delivery and it also allows for a decreased growth for the baby.
Good sources of folic acid include fortified cereals,
green leafy vegetables, and citrus fruits.
The next important nutrient that I will discuss is calcium.
Calcium is important in order to develop strong
and healthy bones.
If the mom does not consume enough calcium, her calcium
stores are relocated from outside her bones and
provided for the baby.
Calcium helps your circulatory, muscular, and nervous system.
The recommended intake of calcium
is 1000 milligrams a day.
Good sources of calcium include yogurt, cheese,
milk, and spinach.
Adequate iron is also important.
Iron is important because it helps to transport oxygen
in the blood.
A decreased intake of iron results in fatigue
and pre-term delivery.
Good sources of iron include fortified cereals, meats,
beans, and spinach.
The last nutrient I will discuss today is protein.
Protein is very important for a baby to grow.
An additional 25 grams of protein is recommended from
what you are already consuming.
Twenty-five grams of protein is simply one chicken breast,
and you can also consume half of this chicken breast
with a 12-ounce glass of milk.
High-protein sources also include tofu, eggs,
peanut butter, lean meats, and cottage cheese.
Other recommendations during pregnancy include individuals
to engage in low-impact physical activity.
This can include walking, water aerobics, and yoga.
It's also important to take time for yourself in order to
minimize the amount of stress.
A prenatal vitamin is also a good idea to consider consuming.
It is important to consult your doctor if
you have any questions.
Helpful information can also be found at fda.gov and usda.gov.
Finally, My Pyramid has great sources during pregnancy.
If you go to mypyramid.gov and click on pregnancy and
breast feeding, you can actually design a meal plan
customized specifically for you during pregnancy.
Remember the four key nutrients during pregnancy to consume
include folic acid, calcium, iron, and protein.
It's also important to get your 300 calories within one day.
It's also important to consume an additional
25 grams of protein a day.
Thank you for watching, and I hope you have a healthy
and happy pregnancy.
♪ [music playing-- no dialogue] ♪♪.