THE 5 ESSENTIALS FOR HEALTHY PREGNANCY!

Critical benefits of nutrients in a fetus's mental and physical development, including a reduced risk of birth defects and disease in newborns.

Prenatal vitamins help, but cannot do job alone. Diet is so important. The following are five important nutrients needed daily.

1. CALCIUM 1, 200 mg- for optimal bone growth and prevention of bone loss for mother- milk, cheese, fortified oatmeal, low fat yogurt

2. PROTEIN 60g- amino acids in protein responsible for tissue growth, body repair for both mother and baby- low-fat milk, eggs, lean meats, lima beans, fish**

3. FOLATE 400 mcg- B vitamin and synthetic form (folic acid) protect against defect of fetus's brain and spinal cord e.g. spinal bifida- essential that all women of child-bearing age eat foods rich in folate or fortified with acid - o.j., fortified oatmeal, chickpeas

4. IRON 30 mg- helps both mother and baby's blodd transport oxygen throughout their bodies. Plays important role in proper muscle and organ function-fortified oatmeal, whole-wheat bread, beef tenderloin, baked potato with skin, cookd spinach

5. VITAMIN C 70 mg- may help prevent preterm delivery-may be necessary for proper collagen formation- key to strengthening body's membranes. Study analysis of 2,064 pregnant women showed that daily intakes of 21mg or less during trimester dowbled risk of preterm delivery- oranges, broccoli, cantaloupe, strawberries, red pepper

AVOID FISH WITH HIGH ,MERCURY CONTENT SUCH AS SHARK, MACKEREL AND SWORDFISH; SAFER TYPES SUCH AS SALMON AND FLOUNDER

Weight Gain- Where does it go?

Weight Gain Worries:

Normal weight women 25-35lbs
Underwieght Women 28-40lbs
Overwieght women 15-25lbs
Carrying Twins 45-45lbs


Weight Gain ditrisbution:

7.5-8.5lbs Baby
2lbs. Amniotic Fluid
2lbs Placenta
1.5-2lbs Breast tissue
3lbs Blood volume
2-2.5 Uterine Tissues
4lbs Water
8lbs Fat Stores

30-32 lbs TOTAL