Nutrition for Healthy Pregnancy

• Good nutrition is vital for a healthy pregnancy, impacting both the mother and the developing fetus
• Pregnancy is measured from the first day of a woman’s last menstrual period and lasts about 40 weeks
• Adequate nutrition during pregnancy supports cell division, tissue and organ development

Nutrients and Behaviors for Healthy Pregnancy Attempt

• A man’s diet and lifestyle significantly affect sperm health
• Smoking, alcohol, drug abuse, and obesity can decrease sperm production and function
• Zinc and folate intake are associated with healthy sperm production
• Antioxidants, such as vitamins C and E and carotenoids, can protect sperm from damage
• A well-balanced diet including fruits, vegetables, whole grains, and healthy protein foods is recommended
• Women should adopt a healthy lifestyle before conception
• A healthy weight should be attained
• Adequate folic acid, essential for new cells and the baby's growth should be consumed
• Moderate fish consumption, watching out for methylmercury, is advisable
• Caffeine consumption should be less than 200 mg/day
• Smoking and other toxic substances should be avoided

First Trimester Key Points

• During the first trimester, the fertilized egg develops, and a full-term pregnancy is about 40 weeks divided into three trimesters
• The moment of conception marks the first trimester
• Initially, the fertilized egg travels down the fallopian tube to embed in the uterus lining
• After the eighth week of pregnancy, the developing embryo is called a fetus
• In a normal pregnancy, the fertilized egg attaches to the uterus lining
• Ectopic pregnancy, where the egg implants outside the uterus, is not viable and carries the risk of life-threatening bleeding if untreated

Placenta Function

• The placenta develops in the uterus, providing oxygen and nutrients to the growing baby
• It removes waste products from the baby's blood
• The placenta attaches to the uterine wall, giving rise to the umbilical cord

Weight Gain During Pregnancy

• A weight gain of 3.40 kg or 27.2% of the total weight gain comes from the fetus
• The placenta contributes 0.65 kg or 5.2%
• Amniotic fluid accounts for 0.80 kg or 6.4%
• Maternal tissues, including the uterus, mammary gland, blood, and extracellular fluid, contribute to overall gain
• The total weight gain averages at 12.5 kg or 100%, fat deposition contributes an estimated 3.35kg or 26.8%

Adequate Weight Gain Benefits

• Weight gain for singletons should be 25-35 lb with mean birth weight of 3700-4000 g in 38-41 weeks of gestation
• Typical weight gain in the first trimester is 1 to 4.5 pounds where 1 pound equals 0.45 kg
• Can make it difficult to lose weight after delivery which then causes the mother to be overweight and poses an increased risk that the baby will be obese later in life
• The under weight, recommended weight gain if 28-40, normal range weight gain should be between 25-35 lb, and the overweight range should be a total of 15-25lbs

Nutrients in First Trimester

• Pregnant women need to increase their intake of certain vitamins and minerals from conception
• Folate/folic acid require an intake of 400 mcg/day before conception
• Iron is needed through supplements for red blood cell production and anemia prevention while zinc and copper are key to the baby’s cell growth
• Calcium and vitamin D help to preserve bone mass
• Omega-3 fat DHA is important for brain retina
• Choline for healthy cell division
• Vitamin in animal foods for nerve cells, red blood cells, production of nucleic acids
• Vitamin A in excess can be toxic and increase the risk for birth defects if supplements more than 3,000 IU/day

Second Trimester Diet

• Pregnant women should consume adequate calories, carbohydrates, and protein to support growth
• It is advised to consume 340 calories more than they did before they were pregnant and gain 1 pound a week
• Need about 175 g of carbohydrates a day versus the usual 130 g and have a protein increase of 35 percent, to about 71g/day

Exercise during Second Trimester

• Pregnant women should get 150 minutes of moderate intensity aerobic activity spread over 7 days a week to improve weight gain, decrease aches and pains, lessen constipation, improve energy level, reduce stress, improves sleep and lowers risk of gestational diabetes
• Safe activities include: walking, cycling, low impact aerobics, swimming and dancing
• Unsafe activities include: hockey, basketball, football, gymnastics, weight lifting, skiing

Third Trimester Diet

• Women in their third trimester should be taking in 450 extra calories a day to gain about 1 pound a week with potential pressure on the stomach and intestines
• Eating small, frequent portions of food can help with heart burn while fiber-rich can help prevent constipation

Concerns for Mothers-to-be

• Pregnant teenagers should have a high intake of iron, folic acid, calcium and calories with low birth being the major risk
• Women over 35 are likely to develop diabetes if they don’t avoid smoking and eat a balanced diet

Nutritional Requirements

• As a mother’s body changes, so do her nutritional intake such as calorie consumptions and micro-nutrients
• Nutrient rich is the best way to cook vegetables and prenatal supplements
• Calories are consistent to the same consumption in the first trimester which should be consumed more so in the other trimesters

Vitamins and Minerals

• Micronutrients, vitamin D, calcium, phosphorus, and magnesium, are crucial for supporting the baby’s bone development
• High blood supply needs extra iron which isn’t possible through food sources alone
• Folate also needs an increased intake up to 600 micrograms while high megadose supplements can be toxic

CarboHydrates And Protein

• The RDA of carbohydrates during pregnancy is 175 to 265 grams per day for fetal brain development and can come from whole-grain breads, brown rice, vegetables, legumes, and fruits
• The RDA for protein is 71 grams a day from poultry, legumes, nuts, seeds, eggs, and fish

Fiber And Fats

• Pregnant women should consume 25-30g of dietary fiber a day through both the soluble and insoluble aspects
• Healthy fats are important to maintain, such as those found in avocados, to get the right vitamins

Fluids

• Women should maintain an intake of 2.3 liters a day in to support blood production

Neural Tube Function/Structure

• The two most common defects are spina bifida, which doesn’t close up the spine and leads to nerve damage, and Anencephaly which doesn’t allow most of the brain or skull to develop
• It is important to consume B vitamins during pregnancy to prevent these defects which are typically diagnosed throughout test

Guide to Eating

• Women should eat iron-rich or fortified foods such as meat, breads, and cereals to prevent anemia with 5 servings of protein from vegetables and drink at least 5 liters of water

Foods to Avoid

• Food a woman should avoid are those with amounts of alcohol, caffeine, and foods with artificial sweeteners

Potential Risk/Illnesses

• These can include unpasteurized foods, foodborne illnesses caused by listeria, and heavy metals like methyl mercury from fish which is dangerous

Healthy Fishing

• Should be eaten in moderation while fish that include shark, swordfish, and king mackerel should not be eaten
• Physical activity during pregnancy should come in a steady basis for 30 minutes a day with gentle activities like walking, swimming and aerobics

Common Problems With Pregnancy

• Common things can include nausea, back pain, and swollen ankles
• Women should engage in frequent exercise, taking vitamins, and drinking a lots of fluids
• Consuming foods with lots of sodium could result in complications with fluid absorption and increased problems
• The recommended amount of Hcg in a pregnant women’s blood should be above 25ml