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Welcome  \n2. Myths and [Facts... page 1](Facts... page 1)  \n3 . Nutrition Before, During, and After  \n[Pregnancy... page 3](Pregnancy... page 3)  \n General Nutrition Tips: Before, During, and After [Pregnancy... page 3](Pregnancy... page 3)  \n Nutrition Before [Pregnancy... page 4](Pregnancy... page 4)[ ](Pregnancy... page 4) Nutrition During [Pregnancy... page 5](Pregnancy... page 5)  \n Nutrition After [Pregnancy... page 6](Pregnancy... page 6)  \n How to Meet Increased Calorie Needs . . . page 7  \n Tips for Increasing Water [Intake... page 8](Intake... page 8)  \n [Exercise Recommendations... page 8](Exercise Recommendations... page 8)[ ](Exercise Recommendations... page 8)4. Meal [Planning... page 9](Planning... page 9)  \n General Tips for Meal [Planning... page](Planning... page) 10  \n Meal [Planning Tools... page](Planning Tools... page) 10  \n Meal Planning [Example... page](Example... page) 11  \n[5. Recipes... page](5. Recipes... page) 12  \n [Breakfast... page](Breakfast... page) 13  \n [Lunch... page](Lunch... page) 17  \n [Dinner... page](Dinner... page) 21  \n [Snacks... page](Snacks... page) 25  \n[6. Resources... page](6. Resources... page) 27  \n7 . References  \nWELCOME  \nThe purpose of this guide is to help you make optimal nutrition choices throughout motherhood, starting from preconception, on to pregnancy, and finally while breastfeeding. By sharing this guide, the Office of Work/Life aims to support maternal and child well-being in our Columbia community.  \nMyths and Facts  \n1. \"A woman who is trying to conceive should take a prenatal vitamin with 400  \nmicrograms of folic acid/ day.\"  \nThis statement is correct. According to the American College of Obstetrics and Gynecology (ACOG), women who are trying to conceive should take a prenatal vitamin with 400 micrograms of folic acid/day for at least one month before conception. Folic acid, a B vitamin, is essential for the proper development of the baby's nervous system, including the brain and spine. Consult with your OB/ GYN to identify which prenatal  \nvitamin is best for you.  \n2.“Pregnant women should eat for two.”  \nThis statement is false. Although calorie needs increase during pregnancy, needs do not double. During the second trimester, a pregnant woman should eat an additional 350 calories/day and in the third trimester, an additional 452 calories/day. These additional  \ncalories should come from nutrient-dense foods.  \n3. \"Poor maternal diet is associated with poor quality of breastmilk.\"  \nThis statement is false. The quality of breastmilk does not significantly depend on maternal diet. In fact, the composition of breastmilk transforms regardless of what the mother eats to meet the baby's nutritional needs for growth and development. Moms should still eat a diverse and nutrient dense diet for their own health and well-being. Consuming adequate  \ncalories and fluid is also important to support milk production.  \n4. \"Breastfeeding women should completely avoid specific foods.\"  \nThis statement is false. There is no need to avoid certain foods while breastfeeding. A breastfeeding mom should create and maintain a diverse and healthy diet that meets increased calorie needs for milk production. While no foods needs to be completely avoided, some foods should be limited-caffeinated beverages, alcohol, and fish with high levels of mercury. Consuming too much of these foods can negatively alter the composition  \nof breastmilk. See page 6 for more information.  \nNutrition Before, During, and After Pregnancy  \nHealthy eating before, during, and after pregnancy may be daunting, so a little help can go a long way. Continue reading to find out how you can achieve a healthy diet throughout these stages of motherhood.  \nGeneral Nutrition Tips: Before, During, and After Pregnancy  \n1 . Eat a variety of fruits and vegetables  \n Include 1-2 cups","cbCaifNE8KviAjF5","https://ap.wps.com/l/cbCaifNE8KviAjF5","pdf",43946262,31,"English","# Welcome\n# Myths and Facts\n# Nutrition Before, During, and After Pregnancy\n## General Nutrition Tips: Before, During, and After Pregnancy\n# Nutrition Before Pregnancy\n# Nutrition During Pregnancy\n# Nutrition After Pregnancy\n# Meal Planning\n## Meal Planning Tools\n## Meal Planning Example\n# Recipes\n## Breakfast\n## Lunch\n## Dinner\n## Snacks\n# Resources\n# References","[{\"question\":\"How much folic acid should someone take when trying to conceive?\",\"answer\":\"Take a prenatal vitamin with 400 micrograms of folic acid per day for at least one month before conception. This supports proper development of the baby’s nervous system, including the brain and spine.\"},{\"question\":\"Do pregnant women need to “eat for two”?\",\"answer\":\"No. Calorie needs increase, but they do not double. During the second trimester add about 350 calories/day and in the third trimester add about 452 calories/day from nutrient-dense foods.\"},{\"question\":\"Should breastfeeding mothers avoid specific foods completely?\",\"answer\":\"No. There is no need to completely avoid certain foods while breastfeeding. Instead, limit caffeinated beverages, alcohol, and fish with high mercury levels, and maintain a diverse, healthy diet that meets increased calorie needs.\"}]","Pre-and Post-Natal Nutrition - Nourishing Mom and Baby - Your Guide to Nutrition Before, During, and After Pregnancy | PDF",1790516440,78]