Chapter 9: Nutrition for Childbearing

Table 9-1: Recommended Weight Gain During Pregnancy

Weight Before Total Gain Total Gain (1st Weekly Gain (2nd & 3rd
Pregnancy Trimester) Trimester)
Normal weight (BMI 11.5-16 kg (25- 1.6 kg (3.5 lb) 0.4 kg (0.88 lb)
19.8-26) 35 lb)
Underweight (BMI < 12.5-18 kg (28- 2.3 kg (5 lb) 0.49 kg (1.07 lb)
19.8) 40 lb)
Overweight (BMI > 26- 7-11.5 kg (15-25 0.9 kg (2 lb) 0.3 kg (0.67 lb)
29) lb)
Obese (BMI > 19) At least 7 kg (15 Individually Individually determined
lb) determined
Twin Pregnancies 16-20.5 kg (35- 1.6 kg (3.5 lb) 0.75 kg (1.5 lb)
45 lb)

Table 9-5: Foods High Table 9-6: Foods High

in Folic Acid in Iron Content
• Black beans Meats and Poultry Vegetables
• Kidney beans • Red meats • Asparagus (frozen)
• Pinto beans • Chicken • Broccoli
• Peanuts • Turkey • Collards
• Orange • Spinach (raw or frozen)
• Orange juice Legumes
• Avocado • Kidney beans Other
• Asparagus • Lentils • Tofu, firm
• Peas (cooked from • Peanuts
frozen) • Sunflower seeds
• Broccoli • Chickpeas (garbanzo
• Spinach (raw) beans)
• Spinach (cooked) • Lima beans
• Peas

Eggs

Grains
• Rice
• Brown
• White
• Bran flacks (with or
without raisins)
• Bread, wheat

Fruits
• Raisins
• Prunes
• Apricots, dried
Box 9-1: Calcium Sources Approximately Equivalent to 1 Cup of Milk
• Yogurt
• Hard cheese
• Low-fat cottage cheese
• Peanuts
• Almonds
• Pinto beans
• Tofu (soybean curd)
• Broccoli
• Cooked collard greens
• Fortified orange juice
• Can salmon with bones
• Sardines with bones
• Corn tortillas

Box 9-2: High-Sodium Foods

• Products that contain the words salt, soda and sodium, such as table salt, onion salt,
monosodium glutamate, and bicarbonate of soda (baking soda)
• Foods that taste salty, including sauerkraut and snack foods like popcorn, potato chips,
pretzels, and crackers
• Condiments and relishes such as catsup, chili sauce, horseradish, mustard, soy sauce,
bouillon, pickles, and green and black olives
• Smoked, dried, and processed foods such as ham, bacon, lunch meats, and corned beef
• Canned soups, meats, and vegetables unless the label states that the contents are low in
sodium
• Canned tomato and vegetable juices
• Packaged mixes for sauces, gravies, cakes, and other baked foods

Pregnant Women Want to Know: About Vitamins and Minerals

• Take only vitamin and mineral supplements prescribed by your health care provider. OTC
supplements may not be formulated to meet your individual needs and could be harmful
to you and your baby.
• Take iron on an empty stomach if possible. If you have nausea, heartburn, constipation, or
diarrhea, try taking your iron at different times of the day such as at bedtime or 1 to 2 hrs
after meals. To increase absorption, take iron with orange juice or another source of
vitamin C. Do not take iron with calcium supplements, milk, tea, or coffee because these
substances decrease absorption.
• Keep all vitamin and mineral supplements away from children because they may cause
accidental poisoning.
Table 9-8: Common “Hot” and “Cold” Foods in Southeast Asian and Hispanic Diets
“Hot” Foods “Cold” Foods
Southeast Asian
Yang Foods Yin Foods
Peppers, onions Most fruits and juices
Pork and poultry Flour
Fish and fish sauce Cold foods
Broth Sour foods
Eggs Noodles
Spices, salty foods Beef
Rice Green vegetables
Hispanic
Potatoes, peas, inions, chili Most fruits and
peppers, garlic vegetables
Cheese, evaporated milk Milk
Chicken, lamb Fish
Flour tortillas Corn tortillas
Chickpeas and kidney beans Green and red beans

Pregnant Adolescents Want to Know: How Can I Eat Fast Foods and Still Maintain a
Good Diet?
• Add cheese to hamburgers to increase calcium and protein. Include lettuce and tomato for
vitamin A and C.
• Avoid dressings on hamburgers because they tend to be high in calories and fat.
• To reduce fat and calories, choose broiled, roasted, and barbecued foods (such as chicken
breast, roast beef). Avoid fried foods (such as French fries, fried zucchini, onion rings)
because they are high in fat and the high heat may destroy some vitamins. Breaded foods
like chicken nuggets and breaded clams are high in calories and absorb more oil if they
are fried.
• Baked potatoes with broccoli, cheese, and meat fillings provide better nutrition than
French fries or even baked potatoes with sour cream and butter.
• Pizza is high in calories, but the cheese provides protein and calcium. Ask for vegetable
toppings or add a salad to increase vitamins.
• Salad bars are often available at fast food restaurants and provide vitamins and minerals
without adding too many calories. Use only a small amt of salad dressing, which is high in
fat.
• Milk, milkshakes, and orange juice provide more nutrients than carbonated beverages,
which are high in sodium and calories. Too much sodium may increase swelling of the
ankles.
• Avoid pickles, olives, and other salty foods. Add only small amts of salt to foods to prevent
or decrease swelling.

Breastfeeding Mothers Want to Know: How Can I Tell Which Foods are Affecting My
Baby?
• Keep a list of any foods you eat that are new or different from you usual diet.
• Look for signs that the baby may be reacting to something you ate. Signs include
excessive irritability, crying as if in pain, passing gas, diarrhea, and rash. These signs
happen for other reasons than a reaction to your diet, so consider other causes as well.
• When you baby has a fussy period, not whether you ate anything new during the previous
8 to 12 hrs.
• Watch the baby’s reaction after you have eaten any food that sometimes causes problems
for infants. These include foods in the cabbage family, onions, foods that are highly
allergenic (such as wheat, eggs, cow’s milk) or acidic (such as orange juice), spicy foods,
garlic, nuts, chocolate, and large amts of fresh fruits.
• If you thing there may be a connection between something you ate and distress in you’re
baby, avoid that food for several days to 1 wk. Then try a small amt of the food again. If
the baby seems to be affected, eliminate that food from your diet.
• Eat all foods in moderation. Babies often tolerate small amts of any food in their mother’s
diet but react to large amts.
Box 9-3: Common Sources of Dietary Fiber
• Fruits and vegetables (with skins when possible): apples, strawberries, pears, carrots,
corn, potatoes with skins, cabbage, and broccoli.
• Whole grains and whole grain products: whole wheat bread, bran muffins, bran cereals,
oatmeal, brown rice, and whole wheat pasta
• Legumes: peas, lentils, kidney beans, lima beans, baked beans, and peanuts