Question

Nutritional Worksheet

Healthy snack ideas When you are pregnant, you need about 300 extra calories each day starting in the second trimester. This is not really that much. It equals one large snack or two smaller snacks a day. LARGE SNACK TWO SMALL SNACKS OR AND 1 slice whole wheat bread 1 Tbsp peanut butter 1 medium apple 1 cup cubed melon 12 almonds 6 oz. low-fat yogurt What about sweets? Food safety You may be wondering whether there is room for cookies, candy, ice cream or other sweets in your pregnancy diet. You can eat sweets, but not every day. The goal is to use My Pregnancy Plate as your guide for healthy eating, be physically active and satisfy your sweet tooth with an occasional treat. This balance will help you achieve the recommended weight gain below. Recommended weight gain during pregnancy based on pre-pregnancy weight Pre-pregnancy weight Recommended weight gain Recommended rate of weight gain after first trimester Here are some tips for safe food handling: Wash your hands before preparing food and eating. Wash fresh produce thoroughly before eating. Cook food thoroughly, especially eggs and foods made with eggs, meat, poultry and seafood. Avoid the following: Raw fish, especially shellfish and sushi Unpasteurized milk, juice and soft cheeses such as feta, bleu cheese, brie and queso blanco. Soft cheeses made from pasteurized milk are fine. Raw sprouts Herbal supplements and herbal teas, until you check with your provider Swordfish, tilefish, king mackerel and shark, due to high mercury content Do include a source of DHA. This is a type of fat called "omega-3" that is very important for your baby's healthy brain and eye development. Omega-3 fat is especially important from 20 weeks of pregnancy until you are done breastfeeding. Experts recommend that pregnant and nursing women get 300 mg of DHA every day. The best sources of DHA are wild albacore tuna (make sure it says "troll-caught") and wild salmon. These types of fish are safe for pregnant women. If you don't eat fish, you can get DHA by taking fish oil capsules. Take enough to get 300 mg of DHA each day. If you don't eat animal products, you can take DHA capsules made from algae. Underweight (BMI <18.9 kg/m2) 28-40 lbs 5.0 lbs/month Normal weight (BMI: 18.9-24.9 kg/m2) 25-35 lbs 4.0 lbs/month Overweight (BMI: 25-29.9 kg/m2) 15-25 lbs 2.6 lbs/month Obese (BMI > 30 kg/m2) 11-20 lbs 2.0 lbs/month www.ohsuwomenshealth.com/nutrition ©2015 Oregon Health & Science University CWH 3051517 10/15

The information for worksheet is in article emailed to you "8 nutrients Most Essential for Fetal Development" and your book. Number 1 is done for you to see how to answer.

Meals for a Pregnant Woman

1. Evaluate these meals for a pregnant woman:

A. breakfast

1) wholemeal toast: has Fiber which hlps prevent constipation. Pregnant women often suffer from constipation.

2) glass of milk:

3) fried egg:

B. Lunch

*chicken salad:

*pack of nuts:

* Wheat bread:

* can of coke:

2. Write down two foods which are rich in folic acid:

3. Explain why pregnant woman need folic acid during the first trimester of pregnancy

4. Write down one reason why pregnant women need the folowing nutrients in their diet

Calcium

Protein

Iron

5. Write down two foods which a pregnant woman should avoid during pregnancy:

Answer 1

ANSWERS:-

1) Evaluate these meals-

A) Breakfast

*Glass of milk- contains calcium,protein and vitamin D which a pregnant woman need for development of fetus.

* Fried egg- Rich in protein and essential amino acids.

B) Lunch

*Chicken salad- provide protein, vitamins ,calcium and iron .

* Pack of nuts:- Great source of many nutrients like protein,fat,fiber,magnesium ,phosphorus,Nuts contain antioxidants ,which protect cells from damage caused by free radicals. Nuts also help to lower LDL and triglycerides while improving HDL.

* Wheat bread- Good source of carbohydrate,fat,sodium,potassium ,dietary fiber, protein,iron and calcium to meet daily requirements.

* Can of coke- provides water and calories.

2) Two foods which are rich in folic acid-

* Avocado and broccoli

* Whole cereals and legumes like beans

* Green leafy vegetables

3) E xplain why pregnant woman need folic acid during the first trimester of pregnancy-

* Folic acid is necessary  for the development of neural tube which will become the brain and spinal cord,and it begins at 3rd week of pregnancy .Consuming folic acid before and during first trimester helps to prevent spinal cord and brain defects.Recommended folic acid is 400 microgram per day.

4) Reason why pregnant woman need the following nutrients in their diet-  

* THE GROWING FETUS GETS ALL THE NUTRIENTS FROM MOTHER'S BODY.

* Calcium- Calcium is important for fetal development especially for formation of bones , our body can not produce calcium and needs to be taken .if the pregnant woman is not consuming adequate calcium during pregnancy, it will affect the growth and development of the fetus. Calcium 1000mg/day is recommended during pregnancy.

* Protein- Protein is needed for cell and tissue formation during fetal development. Lack of protein can affect growth and development of fetus. Recommended 60g/day.

* Iron- During pregnancy the blood volume and hemoglobin increases in pregnant woman to meet the needs of mother and fetus,so iron is important to produce adequate hemoglobin to prevent anemia.Recommended 40mg/day.

5) Two foods which pregnant woman should avoid during pregnancy-

* Raw egg,fish and sprouts.

* Avoid alcohol and beverages

* food with high mercury like swordfish, tilefish,king mackerel,and shark which is high in mercury.