Posts Tagged ‘pregnancy nutrition’

Nourish Your Pregnancy

Thursday, February 16th, 2017

nutrition talk

We are so excited to welcome Dawn Franz, a Nutritional Health Coach, to chat with you about good prenatal nutrition!

Bring your partner, and enjoy a snack while you learn tips and tricks to build a healthy baby, prepare for labor and birth, and ensure a healthy recovery.

You can RSVP by emailing info@prepforbirth.com, or call 719-323-8414. The easiest way, though, is to visit our Facebook Event Page.

Hope to see you there!

Preparing For Birth – Pregnancy Nutrition

Tuesday, September 22nd, 2009

during childbirth class there is always a question of “What should I eat?”.  Pulling from the FDA pyramid plan for moms interactive website, the below information puts it into an easy perspective.  I input information based on an average sized 30 year-old pregnant woman.  On the site, you can put in your information to personalize it for age, weight, multiples, and more.   You can also get menus to print out to make it extra simple to follow a solid plan. Below the chart, there is a complete listing of proteins to eat.  I added this since women often get far too little protein (the FDA recommends a minimum of 60 grams per day though other schools of thought start at 80 grams per day).

Nutrition is the foundation of toward a healthy pregnancy and baby.  Growing a new human being is not a simple task, so giving yourself the proper building blocks can make a big difference.  I hope this helps sets you on a path of happy and healthful eating.

1st Trimester 2nd Trimester 3rd Trimester
Grains 6 ounces 8 ounces 9 ounces tips
Vegetables cups 3 cups cups tips
Fruits 2 cups 2 cups 2 cups tips
Milk 3 cups 3 cups 3 cups tips
Meat & Beans ounces ounces ounces tips
Click the food groups above to learn more.
1 Make Half Your Grains Whole
Aim for at least this amount of whole grains per day. 3 ounces 4 ounces ounces
* You will need the free Adobe Acrobat Reader plug-in to view and print the above PDF file.
2 Vary Your Veggies
Aim for this much weekly.
Dark Green Vegetables 3 cups 3 cups 3 cups
Orange Vegetables 2 cups 2 cups cups
Dry Beans & Peas 3 cups 3 cups cups
Starchy Vegetables 3 cups 6 cups 7 cups
Other Vegetables cups 7 cups cups
Oils & Discretionary Calories
Aim for this amount of oils per day. 6 teaspoons 7 teaspoons 8 teaspoons
Limit your extras (extra fats & sugars) to this amount per day. 265 calories 360 calories 410 calories
Physical Activity

Physical activity is also important for health. Adults should get at least 30 minutes of moderate level activity most days. Longer or more vigorous activity can provide greater health benefits. Click here to find out if you should talk with a health care provider before starting or increasing physical activity. Click here for more information about physical activity and health.


Inside The Pyramid

Meats

What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?
Divider

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)

Some commonly eaten choices in the Meat and Beans group, with selection tips, are:

Meats Food Gallery
Meats*

Lean cuts of:

beef
ham
lamb
pork
veal

Game meats:

bison
rabbit
venison

Lean ground meats:

beef
pork
lamb

Lean luncheon meats
Organ meats:

liver
giblets

Poultry*

chicken
duck
goose
turkey
ground chicken and turkey

Eggs*

chicken eggs
duck eggs
Dry beans and peas:

black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

bean burgers:

garden burgers
veggie burgers

tempeh
texturized vegetable protein (TVP)

Nuts & seeds*

almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Fish*

Finfish such as:

catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna

Shellfish such as:

clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp

Canned fish such as:

anchovies
clams
tuna
sardines

*Selection Tips

Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories. divider
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories. divider
Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often (See Why is it important to include fish, nuts, and seeds?). divider
Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. divider
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product. divider
Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.