The health of a mother and newly
born infant are often the determining factors of the health of a location. 👩🍼🤰
That
is why it is extremely important to make sure that women of childbearing age
who are planning to become pregnant, may be currently pregnant, as well as
postpartum are receiving adequate information on how to keep themselves and
their children as healthy as possible. 🤸🏽🤽
It is surprising that in a country as developed as the United States, infant mortality (the death of a child before one year of age) is still such a problem?
In 2014, over 23,000 infants died (1). That is why it is so important for us as women, to make sure that we are in the best possible health before becoming pregnant, during, and after.
So what are the best general
guidelines for pregnant and breastfeeding women?
Physical
Activity
It is important that mothers engage
in healthy amounts of physical activity. Always talk with your health care provider
how much is right for you, but often times you can continue doing much of what
you had been from before you were pregnant, minus anything extremely intense or
otherwise unsafe. Things such as walking, yoga, jogging, and bodyweight
functional fitness, are generally safe and even more so if you had already been
doing them before becoming pregnant.
Getting enough physical activity
during pregnancy can help you feel better, sleep better, and prepare for the
birth of your child (3).
Vitamin and
Mineral Supplement
It is recommended by most health
care providers that women take a prenatal vitamin daily, along with eating a healthy
well-balanced diet. Breastfeeding mom, require more nutrients so it may be
recommended that you continue taking a prenatal if your body is still
tolerating it well.
Take folic acid. It is recommended
that a pregnant woman take at least 400 micrograms of folic acid to reduce child’s
risk of neural tube defects (3).
Caffeine
The safety of caffeinated drinks
such as coffee, tea, and others is not known. Although these drinks are considered
generally safe we are unaware if caffeine can harm an unborn baby and it is
best to cut down on drinks with caffeine in them.
It may be suggested to limit
consumption to 200 milligrams or one 12-ounce cup of coffee per day (3).
Alcohol,
Tobacco, and Other Drugs
If you are pregnant alcohol,
tobacco, and other drugs can cause harm to an unborn child. It is best that you
DO NOT USE STREET DRUGS. DO NOT SMOKE CIGARETTES. DO NOT DRINK BEER, WINE, WINE
COOLERS, LIQUOR, AND OTHER ALCOHOLIC DRINKS. DO NOT TAKE PRESCRIPTION DRUGS,
OVER THE COUNTER, MEDICINE, OR HERBAL REMEDIES UNLESS DISCUSSED WITH HEALTH
CARE PROVIDER (2).
It is best to keep babies and
children away from tobacco smoke. Children who are around tobacco smoke are
found more likely to develop coughs, colds, and infections (2).
Weight Gain
During Pregnancy
Adequate weight gain during pregnancy
is very important. You are more likely to have a healthy pregnancy, and healthy
baby if you eat a healthy balance diet and gain the recommended weight.
Normal Weight- 25 to 35 pounds
Underweight- 28 to 40 pounds
Overweight- 15 to 25 pounds
Obese- 11 to 20 pounds
Gaining too much weight during
pregnancy increases the risk of complications as well as difficulty returning
to pre-pregnancy weight. Breastfeeding over three months may help to shed
pregnancy weight (2).
Breastfeeding
It is recommended that babies
receive only breastmilk for the first 6 months. Solid foods can be introduced
at 6 months. Breastfeeding is optimal for the 1st year of life.
Daily Food
Guide
Protein
Foods- total of 6 to 6 ½ ounces every day.
1 ounce equals:
·
1 ounce cooked lean meat, poultry, or fish
·
¼ cup light tuna
·
1 egg
·
¼ cup cooked beans or tofu
·
1 tablespoon peanut butter
·
½ ounce nuts or seeds
Dairy-
total of 3 cups every day
1 cup equals:
·
1 cup milk or yogurt
·
1 ½ ounce natural cheese
·
2 ounce processed cheese
·
1 cup pudding
·
1 ½ cups ice cream, ice milk, or frozen yogurt
Switch to fat
free or low fat (1percent) milk products.
Fruits-
total of 2 cups every day
1 cup equals:
·
1 cup fruit
·
1 cup fruit juice
·
½ cup dried fruit
Avoid drinking a
lot of juice. Get most servings from fruit.
Vegetables-
total of 3 to 3 ½ cups everyday
1 cup equals:
·
1 cup vegetables
·
2 cups leafy green salads
·
1 cup vegetable juice
Grains-
total of 7 to 9 ounces everyday
1 ounce equals:
·
1 slice of bread
·
½ cup cooked cereal, rice, or pasta
·
1 cup (1 oz.) dry cereal
·
5 to 6 whole grain crackers
·
1 (4) inch waffle or pancake
·
1 (6) inch tortilla
·
½ hamburger bun, roll, or 3-inch bagel
It is best to make all grains
whole wheat varieties
Oils
and Fats- total of 6 to 8 teaspoons every day
1
teaspoon (5 grams) oil or fat equals:
·
1 teaspoon liquid vegetable oil
·
1 tablespoon low-fat mayonnaise
·
2 tablespoons light salad dressing
·
1 teaspoon butter
Extras-
make choices low in extras
·
added sugar
·
solid fats
·
sugary drinks
·
desserts
·
fried foods
·
cheese
·
whole milk
·
fatty meats
If you are not gaining enough
weight or are considered underweight you may want to eat additional extra
foods. Always check with health care provider.
Fluids- drink enough to quench your thirst and avoid
overly sweet drinks (2).
Make half of your plate vegetables and
fruits!
Food Dangers
When you are pregnant you are at
high risk for getting sick from LISTERIA.
This is a harmful bacterium that can be found in food. LISTERIA can lead to a disease called Listeriosis. The disease
Listeriosis can cause miscarriage, premature delivery, serious sickness, or
death of a newborn baby. Listeria can grow in the refrigerator. Keep
refrigerator at 40F or lower. Clean up spills within refrigerator and always wash
hands after dealing with raw food.
·
Do not eat hot dogs, luncheon meats, bologna, or
deli meat unless heated until steaming.
·
Do not drink raw milk, do not eat foods that
include raw milk.
·
Do not eat soft cheese such as fetas, queso
blanco, queso fresco, brie, camembert cheeses, blue-veined cheeses, and Panela.
Unless the label says made with pasteurized milk.
·
Do not salads made in stores that contain meat,
eggs, or meat salads.
·
Do not meat spreads from meat counters, and
smoked seafood found in the refrigerator section of the store. Foods that don’t
need refrigeration are okay to eat.
Always cook foods to a safe
internal temperature. Ground beef and pork 160F, Poultry 165F. Refrigerate or
freeze food within 2 hours (or 1 hour I hot weather above 90F (2).
Eating Fish
Pregnant and breast-feeding women
should eat 2 meals a week of a variety of fish and shellfish that are low in
mercury and high in omega-3 fatty acids. Each portion can be up to 6 ounces.
Fish low in mercury and high in
omega-3 fatty acids are:
·
Fresh water trout
·
Mackerel
·
Salmon
·
Anchovies
·
Sardines
·
Oysters
·
Herring
·
Whitefish
·
Light Tuna
·
Catfish
·
Pollock
·
Scallops
·
Shrimp
·
Tilapia
As always avoid anything that may cause harm to mother or
child. Continue improving on your health because it is never too late to being
adopting healthy habits. But most of all enjoy your pregnancy and get prepared
for another amazing experience.
Reference:
1.
CDC,(2017) Infant Mortality, Retrieved from https://www.cdc.gov/reproductivehealth/maternalinfanthealth/infantmortality.htm
2.
FloridaHealth (2017) Food for a Healthy Mother
and Baby, retrieved from http://www.floridahealth.gov/programs-and-services/wic/nutrition-materials/_documents/food-for-healthy-mother-and-baby.pdf
3.
NIH, (2017) What Can I do to Promote a Healthy
Pregnancy, retrieved from https://www.nichd.nih.gov/health/topics/preconceptioncare/conditioninfo/pages/healthy-pregnancy.aspx
I guess this blog is perfectly incomparable.ob gyn doctor
ReplyDeleteThe gorgeous post learned a great deal Thanks greatly!
ReplyDeletesober living georgia
steroid satın al
ReplyDeleteheets
FNQ