Nutrition Science and Everyday Application - beta v 0.1

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NUTRITION IN PREGNANCY AND LACTATION 577 Figure 11.3. Advice from the EPA and FDA about choosing safe fish to consume during pregnancy and breastfeeding. Consider the following recommendations for healthy eating during pregnancy, as summarized in the My Pregnancy Plate graphic: • Choose large portions of a variety of non-starchy vegetables such as leafy greens, broccoli, carrots, bell peppers, tomatoes, mushrooms, and cabbage. • Choose a variety of whole fruits, limiting juice and dried fruit. • Aim for 2 to 3 servings of nonfat or 1 percent milk or yogurt (unsweetened or slightly sweetened). • Choose protein sources like poultry, beans, nuts, eggs, tofu, and cheese. Aim for 8 to 12 ounces of low-mercury seafood each week. • Choose fiber-rich sources of carbohydrates, including whole grains, legumes, and starchy vegetables such as sweet potatoes and squash. • Drink mainly water, decaf coffee, or tea. (Caffeine is discussed below).
578 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN Figure 11.4. The My Pregnancy Plate graphic summarizes dietary recommendations for pregnancy. Source: Created by Christie Naze, RD, CDE, ©Oregon Health & Science University, used with permission. Vitamin and Mineral Requirements The physiological demands of pregnancy increase the requirement for many vitamins and minerals. These requirements can be met from food sources, but obstetricians also generally recommend that women take a prenatal supplement while trying to conceive and during pregnancy. This ensures that nutrient requirements are met, while also providing a little peace of mind if pregnancy-related nausea and vomiting limit dietary variety and quality. 1 The following table compares the recommended intake levels of some vitamins and minerals to the levels needed in pregnancy.
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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