What nutritional advice is recommended for a healthy pregnancy lactation quizlet?

Healthy pregnant or breastfeeding women need to get between 300 to 500 additional calories per day to meet their energy needs and support the healthy growth of their baby.

During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods.

What Nutrients Do Pregnant or Breastfeeding Women Need?

Here are some of the essential nutrients that will help you and your baby thrive. They're found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats. Your doctor may also recommend a daily prenatal multivitamin with iron.

Calcium

Calcium helps build strong bones and teeth, and plays an important role in helping the circulatory, muscular, and nervous systems work properly. Pregnant and breastfeeding women should get 1,000 mg of calcium a day. Healthy sources of calcium include low-fat dairy products, calcium-fortified orange juice and milk-alternatives, cereals, and kale.

Carbohydrates

Eating carbohydrates helps provide energy to support the growth and development of a baby and, after delivery, breastfeeding. The best sources of carbs are whole grains, fruits, and vegetables, which also are good sources of fiber. Try to limit refined carbs — like white flour and white rice — and added sugars.

Fiber

Fiber is a nutrient that can help ease the constipation that’s common during pregnancy. Whole grains (like whole-wheat bread, whole-grain cereals, and brown rice) and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber.

Folic acid

Folic acid helps with the development of a baby's brain and spinal cord. It's also needed to make red blood cells and white blood cells. Women who get at least 400 micrograms (0.4 milligrams) of folic acid daily before conception and during early pregnancy can reduce the risk that their baby will be born with a neural tube defect (a birth defect involving incomplete development of the brain and spinal cord). 

Pregnant women should get 600 micrograms (0.6 milligrams) of folic acid during the second and third trimesters. Breastfeeding women need 500 micrograms (0.5 milligrams). Good sources of folic acid include fortified breads and cereals. Folate is the natural form of this vitamin and is found in leafy green vegetables, citrus fruits, avocados, lentils, and beans.

Healthy Fats

Fat is an important part of any healthy diet. During pregnancy, fat is needed to support your baby’s growth and development. Choose healthy fats (unsaturated fats) and limit unhealthy saturated and trans fats. Healthy fats are found in olive oil, canola and other vegetable oils, nuts and seeds, avocados, and fatty fish like salmon.

Iodine

Iodine helps the body's thyroid gland make hormones that help with growth and brain development. Not getting enough iodine during pregnancy can put a baby at risk for thyroid problems, developmental delays, and learning problems. Pregnant and breastfeeding women should use iodized salt in their cooking and eat foods high in iodine, like seafood and dairy products. They also should take a daily prenatal vitamin that includes 150 micrograms of iodide (a source of iodine that's easily absorbed by the body). If your prenatal vitamin doesn't have enough, talk to your doctor about taking a supplement.

Iron

Eating a diet rich in iron and taking a daily iron supplement while pregnant or breastfeeding helps prevent iron-deficiency anemia. Women who don't get enough iron may feel tired and have other problems. Good dietary sources of iron include lean meats, poultry, and fish, fortified cereals, legumes (beans, split peas, and lentils), and leafy green vegetables.

Protein

Protein helps build a baby's muscles, bones, and other tissues, and supports growth, especially in the second and third trimesters of pregnancy. Pregnant women need more protein than women who are not pregnant but should not use protein supplements, like shakes and powders. Healthy sources of protein include lean meat, poultry, fish, beans, nuts and nut butters, eggs, and tofu.

Vitamin A

Vitamin A helps develop a baby's heart, eyes, and immune system. Vitamin A deficiency is rare in developed countries, but too much vitamin A can cause birth defects. Prenatal vitamins should not contain more than 1,500 micrograms (5,000 international units) of vitamin A and pregnant women should not take vitamin A supplements. Good sources of vitamin A include milk, orange fruits and vegetables (such as cantaloupe, carrots, and sweet potatoes), and dark leafy greens.

Vitamin B12

Vitamin B12 plays an important role in the formation of a baby's red blood cells, as well as brain development and function. Vitamin B12 is found in animal products like meat, fish, milk, and eggs, and fortified products, like cereal and non-dairy milk alternatives. If you're vegetarian or vegan, talk to your doctor to find out if you need to take B12 supplements during pregnancy and while breastfeeding.

Vitamin D

Vitamin D helps the body absorb calcium for healthy bones and teeth. Vitamin D is made when the skin is exposed to sunlight. Good food sources of vitamin D include fortified low-fat or fat-free milk, fortified orange juice, egg yolks, and salmon. Experts recommend that pregnant and breastfeeding women get 600 international units of vitamin D daily.

It’s always important to eat a balanced diet — and it’s even more important when you’re pregnant because what you eat is the main source of nutrients for your baby. However, many women don’t get enough iron, folate, calcium, vitamin D, or protein. So when you are pregnant, it is important for you to increase the amounts of foods you eat with these nutrients.

Most women can meet their increased needs with a healthy diet that includes plenty of fruits, vegetables, whole grains, and proteins. According to the American College of Obstetricians and Gynecologists (ACOG), you should try to eat a variety of foods from these basic food groups. If you do, you are likely to get all the nutrients you need for a healthy pregnancy.

Key Nutrients You Need

According to ACOG, you and your baby need these key nutrients for a healthy pregnancy:

Calcium

Helps to build strong bones and teeth. Main sources include milk, cheese, yogurt, and sardines. During pregnancy you need 1,000 milligrams (mg) daily.

Iron

Helps red blood cells deliver oxygen to your baby. Sources include lean red meat, dried beans, peas, and iron-fortified cereals. During pregnancy you need 27 mg daily.

Vitamin A

You need this vitamin for healthy skin, eyesight, and bone growth. Carrots, dark, leafy greens, and sweet potatoes are good sources. During pregnancy you need 770 micrograms daily.

Vitamin C

Promotes healthy gums, teeth, and bones, and helps your body absorb iron. Good sources include citrus fruit, broccoli, tomatoes, and strawberries. During pregnancy you need 85 mg daily.

Vitamin D

Aids your body in the absorption of calcium to help build your baby’s bones and teeth. Sources include exposure to sunlight, fortified milk, and fatty fish, such as salmon. During pregnancy you need 600 international units (IUs) daily.

Vitamin B6

Helps form red blood cells and helps your body use protein, fat, and carbohydrates. You can find vitamin B6 in beef, liver, pork, whole-grain cereals, and bananas. During pregnancy you need 1.9 mg daily.

Vitamin B12

Helps form red blood cells and maintains your nervous system. You can find this vitamin only in animal products. Good sources include liver, meat, fish, poultry, and milk. During pregnancy you need 2.6 micrograms daily.

Folate (Folic Acid)

A B vitamin important in the production of blood and protein, it also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord). You can find folate in green, leafy vegetables, liver, orange juice, legumes (beans, peas, lentils), and nuts.

You must get at least 400 micrograms of folate daily before pregnancy and during the first 12 weeks of pregnancy to reduce the risk of neural tube defects. During pregnancy, doctors recommend you get 600 micrograms daily.

Weight Gain

Weight gain is important during your pregnancy and something you and your doctor will monitor for nine months until you give birth.  However, gaining too much or too little weight can contribute to problems during your pregnancy for both you and your baby.

Just because you are eating for two doesn’t mean you should eat twice the amount of food. If you are a healthy weight before your pregnancy, you only need to eat an average of about 300 extra calories a day.

Recent recommendations by the Institute of Medicine for pregnancy weight gain begin your pre-pregnancy body mass index (BMI).

Multiple Births

If you are expecting more than one baby, you should discuss what and how much to eat with your health care provider. Your nutrient and calorie needs are higher than those of women carrying one baby.

Prenatal Vitamins

Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet.

Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it — taking too much can be harmful for you and your baby.

Alcohol, Caffeine, and Fish

• Pregnant women and women who may become pregnant should not drink alcohol. Drinks containing alcohol include beer, wine, liquor, mixed drinks, and malt beverages.

  Even moderate drinking during pregnancy can cause behavioral or developmental problems for a baby. Heavy drinking during pregnancy can result in serious problems for the baby, including malformation and intellectual disability.

• While it’s unclear whether or not high caffeine intake leads to miscarriage, it appears moderate caffeine intake (about two 8-ounce cups of coffee) does not.

  Still, it’s probably a good idea to limit caffeine in your diet during your pregnancy. Too much caffeine can interfere with sleep, contribute to nausea, and lead to dehydration.

• Fish can be a great source of protein, omega-3 fatty acids, and other healthy nutrients. But pregnant women should take care to avoid certain kinds of fish because they contain high levels of mercury, which can harm a growing baby. Fish you should avoid include shark, swordfish, king mackerel, and tilefish.