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Gain (1st Pregnancy Trimester) Normal weight (BMI 11.5-16 kg (251.6 kg (3.5 lb) 19.8-26) 35 lb) Underweight (BMI < 12.5-18 kg (282.3 kg (5 lb) 19.8) 40 lb) Overweight (BMI > 26- 7-11.5 kg (15-25 0.9 kg (2 lb) 29) lb) Obese (BMI > 19) At least 7 kg (15 Individually lb) determined Twin Pregnancies 16-20.5 kg (351.6 kg (3.5 lb) 45 lb) Table 9-5: Foods High in Folic Acid • Black beans • Kidney beans • Pinto beans • Peanuts • Orange • Orange juice • Avocado • Asparagus • Peas (cooked from frozen) • Broccoli • Spinach (raw) • Spinach (cooked) Table 9-6: Foods High in Iron Content Meats and Poultry • Red meats • Chicken • Turkey Legumes • Kidney beans • Lentils • Peanuts • Sunflower seeds • Chickpeas (garbanzo beans) • Lima beans • Peas Eggs Grains • Rice • Brown • White • Bran flacks (with or without raisins) • Bread, wheat Fruits • Raisins • Prunes • Apricots, dried Weekly Gain (2nd & 3rd Trimester) 0.4 kg (0.88 lb) 0.49 kg (1.07 lb) 0.3 kg (0.67 lb) Individually determined 0.75 kg (1.5 lb)
Vegetables • Asparagus (frozen) • Broccoli • Collards • Spinach (raw or frozen) Other • Tofu, firm
bacon. chili sauce. monosodium glutamate. including sauerkraut and snack foods like popcorn. constipation. and green and black olives • Smoked. To increase absorption. horseradish. or diarrhea.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. and bicarbonate of soda (baking soda) • Foods that taste salty. and corned beef • Canned soups. meats. such as table salt. and processed foods such as ham. soy sauce. heartburn. or coffee because these substances decrease absorption. potato chips. cakes. • Keep all vitamin and mineral supplements away from children because they may cause accidental poisoning. 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. bouillon. and vegetables unless the label states that the contents are low in sodium • Canned tomato and vegetable juices • Packaged mixes for sauces. mustard. Do not take iron with calcium supplements. dried. 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. lunch meats. soda and sodium. try taking your iron at different times of the day such as at bedtime or 1 to 2 hrs after meals. take iron with orange juice or another source of vitamin C. milk. and crackers • Condiments and relishes such as catsup. gravies. tea. pretzels. pickles. onion salt. .
crying as if in pain. which is high in fat. Signs include excessive irritability. milkshakes. Use only a small amt of salad dressing. and barbecued foods (such as chicken breast. inions. garlic vegetables Cheese. Too much sodium may increase swelling of the ankles. onions Most fruits and juices Pork and poultry Flour Fish and fish sauce Cold foods Broth Sour foods Eggs Noodles Spices. 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. • Pizza is high in calories. but the cheese provides protein and calcium. and orange juice provide more nutrients than carbonated beverages. Ask for vegetable toppings or add a salad to increase vitamins. nuts. foods that are highly allergenic (such as wheat. • Milk. Include lettuce and tomato for vitamin A and C. roast beef). Breaded foods like chicken nuggets and breaded clams are high in calories and absorb more oil if they are fried. • Look for signs that the baby may be reacting to something you ate. Add only small amts of salt to foods to prevent or decrease swelling. olives. chocolate. and meat fillings provide better nutrition than French fries or even baked potatoes with sour cream and butter.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. • When you baby has a fussy period. passing gas. • To reduce fat and calories. . and rash. • Watch the baby’s reaction after you have eaten any food that sometimes causes problems for infants. peas. which are high in sodium and calories. 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. cheese. eggs. and large amts of fresh fruits. These include foods in the cabbage family. salty foods Beef Rice Green vegetables Hispanic Potatoes. garlic. These signs happen for other reasons than a reaction to your diet. • Baked potatoes with broccoli. onion rings) because they are high in fat and the high heat may destroy some vitamins. choose broiled. roasted. cow’s milk) or acidic (such as orange juice). evaporated milk Milk Chicken. so consider other causes as well. diarrhea. • Avoid dressings on hamburgers because they tend to be high in calories and fat. not whether you ate anything new during the previous 8 to 12 hrs. • Avoid pickles. chili Most fruits and peppers. • Salad bars are often available at fast food restaurants and provide vitamins and minerals without adding too many calories. spicy foods. and other salty foods. Avoid fried foods (such as French fries. fried zucchini. onions.
carrots.• If you thing there may be a connection between something you ate and distress in you’re baby. bran cereals. and peanuts . • Eat all foods in moderation. lentils. oatmeal. If the baby seems to be affected. avoid that food for several days to 1 wk. eliminate that food from your diet. cabbage. Then try a small amt of the food again. corn. pears. baked beans. kidney beans. bran muffins. and whole wheat pasta • Legumes: peas. strawberries. potatoes with skins. Babies often tolerate small amts of any food in their mother’s diet but react to large amts. brown rice. • Whole grains and whole grain products: whole wheat bread. Box 9-3: Common Sources of Dietary Fiber • Fruits and vegetables (with skins when possible): apples. and broccoli. lima beans.