Community nutrition project

Presented by:

(2nd year Nutrition and

Dietetics)

Sarah Kfoury ,

Petra Bou Younan ,

Stephanie Nehme.1

OutlineIntroduction

Body

1. Balanced diet( source of nutrients and their recommended values)

2. Supplements

3. Benefits of healthy weight gain

4. Risk of disease

5. Benefits of physical activity

6. Physical status during pregnancy

7. Food safety and food-borne illness

Conclusion

Questions??2

Healthy Pregnancy

Exercise

Balanced

diet

Food variety

Safe food

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Physiology of

pregnancy

The pregnant body works in

an organized interdependent

sequences to provide the fetus

With :

Energy, Nutrients and O2

for growth.

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Maternal anabolic and catabolic phases

during pregnancy

0-20 weeks

Buildup of fat, nutrient, and

liver glycogen stores.

Blood volume expansion,

increased cardiac output.

Growth of some maternal

organs.

Increase appetite, food

intake.

Decreased exercise tolerance.

Increase levels of anabolic hormones.

20+ weeks Mobilization of fat and nutrients

stores.

Increased production and blood levels of glucose, triglycerides, and fatty acids ; decreased liver glycogen stores.

Accelerated fasting metabolism.

Increased exercise tolerance.

Increased levels of catabolic hormones.

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Balanced Diet

Calorie needs

300

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Nutrient Needed for Best sources

Protein

(60 grams)cell growth and

blood production

Carbohydrates(minimum 175 grams)

daily energy production

Fat(20-35%) Body energy stores

RDA’S ESPECIALLY FOR PREGNANT WOMEN

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Vitamin A770 micrograms (mcg)

healthy skin, good eyesight, growing bones

Vitamin Chealthy gums, teeth, and bones; assistance with iron absorption

Vitamin B6red blood cell formation; effective use of protein, fat, and carbohydrates

Vitamin B122.6 micrograms (mcg)

Formation of red blood cells, maintaining nervous system health

Vitamin E ( 15 mg), found in: Avocado, cod, polyunsaturated plant oils (soybean, corn and canola oils), shrimp, sunflower seeds, sweet potatoes, tofu, and wheat germ

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Vitamin D(5 micrograms)

healthy bones and teeth; aids absorption of calcium

Iron(27 mg)

red blood cell production (needed to prevent anemia)+ carries oxygen trough the blood

Calcium(1000 mg)

strong bones and teeth, muscle contraction, nerve function

milk, cheese, yogurt, sardines or salmon with bones, spinach

Folic acid(400 mcg)

blood and protein production, effective enzyme function

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+ spinach

Fiber You need 20-30g of fiber per day. Best sources are fresh fruits

and vegetables and whole-grain breads, cereals, or muffins.

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Don’t forget about water

Caffeine It is safe to consume moderate amounts of caffeine

300mg/day.

Over 300 mg/day could make it hard for the baby to fall

asleep and/or lead to trouble feeding the baby.

2 mugs of instant coffee

2 mugs of tea

5 cans of cola

2 cans of 'energy' drink

4 (50g) bars of chocolate

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SODIUM

It’s a natural part of fluids in the human body, and is found in blood and sweat.

The Institute of Medicine recommends no more than 1,500 mg of sodium per day (3,800 mg of salt).

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ALCOHOL

Babies born to mothers

who consumed alcohol

during pregnancy

may suffer from:

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VITAMIN/MINERAL SUPPLEMENTS

vegans

Don’t consume dairies

Age < 25

Vitamin D +

calcium supp

• No animal products

Strict vegetarians

• Underweight, sickness, unhealthy diet..

Women at nutritional

risk

Vitamin B12

Vitamin/mineral supp

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Weight Gain During Pregnancy

Gaining the right amount of weight during pregnancy healthy mother and baby.

Too much weight may be related with health problems such as gestational diabetes, high blood pressure (preeclampsia), and varicose veins

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The American College of Obstetricians and Gynecologists (ACOG) provides these guidelines

1 to 2 kg/month during the first trimester

1.3 kg to 2 kg/month for the second and third trimesters

The weight you gain, depends on your BMI before pregnancy

12-16 kg if you were a healthy weight before pregnancy.

13-18 kg if you were underweight before pregnancy.

7-12 kg if you were overweight before pregnancy.

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How to avoid excessive

weight gain??

high fruit and vegetables

+ lean meats

Lower sugary or fatty foods as these contain empty

calories

Potatoes and bread are not fattening until you put

butter on them.

Brown or whole meal bread is more filling than

the white variety.

Alternate alcohol with

fruit juice with sparkling

mineral water

Disease during pregnancy

Gestational Diabetes:

• Less production of insulin.

• Develops usually in second

trimester.

• outcomes: macrosomia,

shoulder dystocia, stillbirth…

• Cannot be treated by pills, most

treatment is through diet or insulin.

Preeclampsia

• It is a kind of hypertension that

appears only in during the 2nd

trimester

• Signs : proteinuria, nausea,

abdominal pain, blurred vision,

headache…

• Treated by calcium , Vit.C and

E supp, aspirin

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Low birth weight

Caused by:

poor nutrition

substance use (cigarettes, alcohol, drugs).

sexually transmitted disease ,other contagious diseases or no pre-natal care.

Health risks:

respiratory infections

Blindness

learning disabilities

heart infections.

Cerebral defect

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Benefits

• strengthen the muscles you need for labour and delivery

• control mood swings

• improve circulation and posture

• reduce some pregnancy discomfort (swelling, leg cramps, shortness of breath,

backache, and constipation)

•promote healthy weight gain

Physical activity

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Tips and Precautions

* Monitor your heart rate.

* Stop exercising immediately if you feel dizzy.

* Stay hydrated .

* Choose activities that are kind to your back.

* Avoid exercises and positions that put additional stress on

stretched abdominal muscles

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• walking

• stationary cycling

• yoga

• swimming and water aerobics

• low-impact aerobics

• pre-natal exercise classes

Suggested Types of Activity

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Activity to avoid

Involve bouncing/balancing/single-leg standing

- May result in a loss of balance or falling

Involve excessive bouncing or jarring movement

- Cause your body temperature to rise dramatically

In line skating and water skiing

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• You may feel tired or nauseated

• Less motivated to exercise.

• You may wish to look at some relaxation

1st trimester

You’ll begin to feel, healthier and stronger , thus moreinclined to begin some physical activity.

the baby and your belly become quite large thus lower your physical activity

2nd trimester

3rd trimester

Physical capacity during pregnancy

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Morning SicknessDO’S

Eat small meals often

Drink fluids 1/2 hour before or after a meal, but not with meals

Drink small amounts of fluids during the day to avoid dehydration

Eat soda crackers 15 minutes before getting up in the morning

Avoid foods and smells that increase nausea

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Get plenty of rest and nap during the day

Avoid warm places

Sniff lemons or ginger, drink lemonade, or eat watermelon to relieve nausea

Eat salty potato chips (they have been found to settle stomachs enough to eat a meal)

Exercise 31

Don'ts:

Do not lie down after eating

Do not skip meals

Do not cook or eat spicy food

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Heartburn

Eat five to six smaller meals throughout the day rather

than three large meals.

Wait an hour after eating to lie down.

Avoid spicy, greasy and fatty foods .

Eat yogurt or drink a glass of milk.

Try a tablespoon of honey in a glass of warm milk. 33

Constipation

Eat a high fiber diet: 25 to 30 g/day of dietary fiber from fruits,

vegetables, breakfast cereals, whole grain breads, prunes and bran.

Drink a lot of fluids: Fluids are important, particularly with your increase

of fiber.

Exercise routinely: Walking, swimming and other moderate exercises help

the intestines work better. Schedule exercise three times a week for 20-30

minutes each.

Reduce or eliminate iron supplements: Good nutrition can often meet

your iron needs during pregnancy.

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What is food-borne illness?

• Symptoms : Stomach cramps Vomiting Diarrhea Fever Headache or body aches

Eating Contaminated

food

Food-borne illness

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Why are pregnant women at high risk?

PregnantLower immune

system↑ Risk of food-borne illness

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1°C = 33.8 °F

62.7 °C 62.7 °C 71.1 °C 71.1 °C 71.1 °C 73.8 °C

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Food-borne Risks for Pregnant Women

As a mom-to-be, there are 4 specific food-

borne risks that you need to be aware of.

These risks can cause serious illness or

death to you or your unborn child.

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1. Listeria

How to prevent it: DO NOT EAT:

Hot dogs and luncheon meats - unless they're reheated until steaming hot.

Do not drink unpasteurized milk Soft cheese, such as Feta, Brie, Camembert, blue cheese

(Unless pasteurized). Refrigerated pâtés or meat spreads. Refrigerated smoked seafood

such as: salmon, trout, tuna ( unless it's in a cooked dish).

This bacteria can

grow in refrigerator

unlike the others

Present

in dairy

product

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2. MethylmercuryFound in:

Large, long-lived fish, such as shark, albacore tuna,… contain high levels of methyl mercury. That is harmful to an unborn baby's developing nervous system.

Prevention:

pregnant can eat up to 2 average meals a week of a variety of fish and shellfish that are lower in mercury.

Most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon,...

when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.

≠

Albacore tuna Canned light tuna

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3. Toxoplasmosis

Where it's found:

Raw and undercooked meat; unwashed fruits and vegetables; soil; dirty cat-

litter boxes; and outdoor places where cat feces can be found.

How to prevent illness: .

If possible, have someone else change the litter box. If you have to clean it,

wash your hands with soap and warm water afterwards.

Wear gloves when gardening or handling sand from a sandbox.

Don't get a new cat while pregnant.

Cook meat thoroughly

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4.Salmonellosis

Found in:

Raw eggs, raw meats, poultry, dairy products..

Salmonella can cause:

Nausea,

vomiting,

abdominal cramps,

diarrhea,

fever and headache.

Avoid foods that contain raw egg.

Always cook meat, chicken and eggs thoroughly.

* Pregnant women are not more prone of getting salmonellosis, but in rare cases it may trigger miscarriage.

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Conclusion

Is it the same nutrition program after pregnancy?

A new issue to talk about.

Good nutrition

+

Food safety

Healthy pregnancy

Lifelong benefits for

mother and child

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Questions??

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