NUTRITION ON PREGNANT AND LACTATING MOTHERS Nutritional Needs of Pregnant and Lactating Mothers PROTEIN Why you need

protein The amino acids that make up protein are the building blocks of your body's cells and of your baby's body as well. It's important to get enough protein throughout your pregnancy, but especially during the second and third trimesters, when your baby is growing the fastest and your breasts and organs are getting bigger to accommodate the needs of your growing baby. Lactation similarly affects protein, increasing needs by up to 20 grams over non-pregnant women. Protein is utilized to produce breast milk and nourish the growing baby. Altogether, pregnancy and lactation significantly impact protein demands. How much protein you need Pregnant women: about 70 grams (g) of protein per day Non-pregnant women: about 45 g You don't have to get the recommended amount of protein every day. Instead, aim for that amount as an average over the course of a few days or a week. Sources Fully cooked fish or seafood, liver, chicken, lean beef, Pork, soybeans, brown rice, oatmeal, wheat, broccoli, cabbage, cauliflower, cucumbers, eggplant, green peas, green pepper, lettuce, mushroom, mustard green, onions, potatoes, spinach, tomatoes, Apple, banana, cantaloupe, grape, grapefruit, orange, papaya, pear, pineapple, watermelon, almonds, cashews, peanuts, pumpkin seeds, sesame seeds, sunflower seeds

CALCIUM Why you need calcium When you're pregnant, youre developing baby needs calcium to build strong bones and teeth; to grow a healthy heart, nerves, and muscles; and to develop a normal heart rhythm and bloodclotting abilities. If you don't get enough calcium in your diet when you're pregnant or lactating, your baby will draw it from your bones, which may impair your own health later on. How much calcium you need Women over 18: 1,000 milligrams (mg) a day before, during, and after pregnancy Women 18 and under: 1,300 mg Sources Milk, eggs, yogurt, tofu/ tokwa, calcium fortified soya milk, cabbage, green leafy vegetables

IRON Why you need iron during pregnancy The amount of blood in your body increases during pregnancy until you have almost 50 percent more blood than usual, so you need more iron to make more hemoglobin. You need extra iron for your growing baby and placenta, especially in the second and third trimesters. Many women need more because they start their pregnancy with insufficient stores of iron. During lactating period, women must have iron- rich foods to replace lost iron stores while in pregnancy. How much iron you need Pregnant women: 27 milligrams (mg) of iron per day Non-pregnant women: 18 mg Sources Green leafy vegetables, lettuce, cabbage, bread, corn meal, cereal, oatmeal, beef, seafood, poultry

ZINC Why you need zinc Your body needs zinc for the production, repair, and functioning of DNA the body's genetic blueprint and a basic building block of cells. So getting enough zinc is particularly important for the rapid cell growth that occurs during pregnancy. This essential mineral also helps support your immune system, maintain your sense of taste and smell, and heal wounds. Lactating mothers also need to include in her diet for her infant needs. How much zinc you need Pregnant women, 19 and older: 11 milligrams (mg) per day Pregnant, 18 and younger: 13 mg Breastfeeding women, 19 and older: 12 mg Breastfeeding, 18 and younger: 14 mg Non-pregnant women: 8 mg Sources Beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams, salmon, milk and cheese, yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato and yogurt

IODINE Why you need Iodine Iodine is important for our thyroid hormones. These hormones support normal growth and development in children and help to maintain the body's metabolic rate. As iodine is essential

for brain development, it is particularly important that unborn babies (fetus), infants and toddlers have enough iodine. How much Iodine you need Pregnant Mothers: 220 micrograms Lactating Mothers: 270 micrograms Sources Clams, lobsters, oysters, tahong and other shellfish, seaweeds, shrimps, sardines, milk, yogurt, cheddar cheese VITAMIN A Why you need vitamin A Vitamin A, a fat-soluble vitamin stored in the liver, is important for your baby's embryonic growth including the development of the heart, lungs, kidneys, eyes, and bones, and the circulatory, respiratory, and central nervous systems. It also helps with infection resistance and fat metabolism. Vitamin A is particularly essential for women who are about to give birth, because it helps with postpartum tissue repair. It also helps maintain normal vision and fight infections. How much vitamin A you need Pregnant women, 19 and older: about 770 micrograms RAE of vitamin A (approximately 2,565 IU) per day Pregnant, 18 and younger: 750 mg (2,500 IU) Breastfeeding women, 19 and older: 1,300 mcg RAE (4,330 IU) Breastfeeding, 18 and younger: 1,200 mcg RAE (4,000 IU) Sources Liver, egg yolk, milk, butter, cheese, fortified margarine, skimmed milk with Vitamin A, dilis clams, tahong and other shellfish, fish liver oils, dark green and yellow- orange fruits and vegetables THIAMIN, RIBOFLAVIN, NIACIN Why you need Thiamin, Riboflavin and Niacin These nutrients are important in energy intake for carbohydrates, proteins and fat metabolism. How much Thiamin you need Pregnant/ Lactating Mother: 1.7mg How much Riboflavin you need Pregnant Mother: 1.4 mg Lactating Mother: 1.5 mg How much Niacin you need Pregnant Mother: 18 mg NE

Lactating Mother: 17 mg NE Sources Thiamin: lean pork, pork liver, glandular organs of pork and some shellfish, liver, organ meats, egg yolk, unpolished rice, whole grains, legumes, enriched products Riboflavin: milk, eggs, liver, glandular organs, lean meats, whole grains, legumes, leafy green vegetables, seaweeds Niacin: protein sources, legumes, nuts, whole grain, enriched cereals, green vegetables Folate/ Folic Acid Why you need Folate Folic acid plays a key role in reducing the risk of neural tube defects, including Spina bifida. Continue your food intake of Folic acid while breastfeeding for your infants needs. How much Folate you need 600 800 micrograms Sources Green leafy vegetables, glandular organs, legumes, cereals VITAMIN C Why you need vitamin C Vitamin C, also known as ascorbic acid, is essential for tissue repair, wound healing, bone growth and repair, and healthy skin. Vitamin C also helps your body fight infection, and it acts as an antioxidant, protecting cells from damage. Both you and your baby need this vitamin daily it's necessary for the body to make collagen, a structural protein that's a component of cartilage, tendons, bones, and skin. Based on animal studies, some researchers believe that vitamin C deficiencies in newborn babies can impair mental development. Vitamin C also helps your body absorb iron. Try to include a vitamin C-rich food with every meal to get the most iron out of the other foods you eat for a healthy pregnancy and lactation. How much vitamin C you need Pregnant women: at least 85 milligrams (mg) of vitamin C per day Pregnant, 18 years or younger: 80 mg Breastfeeding women: 120 mg Breastfeeding, 18 years or younger: 115 mg You don't have to get the recommended amount of vitamin C every day. Instead, aim for that amount as an average over the course of a few days or a week. Sources Guava, papaya, datilis, oranges, kamatsile, kalamansi, melons and berries, leafy greens and tomatoes

What must be Avoided in Pregnancy and Lactating Period Tobacco smoke Smoking is extremely harmful to your unborn baby (as well as to yourself) and must be completely avoided. In fact, its so harmful, that pregnant women should even avoid other peoples smoke. When you smoke, your baby gets less oxygen, which can cause your baby to grow more slowly and gain less weight. Tobacco smoke has also been linked to preterm labor and other pregnancy complications. OTC Medication Over the Counter (OTC) medication should be avoided, unless specifically approved by your doctor, because everything you take passes through your placenta to your unborn baby also. Caffeine During pregnancy, its wise to avoid coffee, tea, or sodas that contain caffeine, because when you drink caffeine, youre also feeding this stimulant to your unborn baby. Caffeine stimulates the heart and brain, and is an addictive substance with drug-like qualities. Vitamin A Supplements Vitamin A is abundant in so many foods; its extremely rare to find a person who lacks vitamin A. And if you get too much of it during pregnancy, it can be toxic to the baby and may cause birth defects or miscarriage. During pregnancy, you need 770 micrograms of vitamin A. While breastfeeding, you need 1,300 micrograms. If youre looking at a label that measures in IU (International Unit), then you can have up to 10,000 IUs of vitamin A. Fish Containing Mercury Fish known to contain mercury in their fatty tissues such as shark, swordfish, king mackerel, fresh tuna, sea bass, and tilefish should be avoided. (Canned chunk light tuna contains less mercury, but still should be eaten in moderation.) When a pregnant woman consumes large amounts of mercury, the baby may suffer brain damage. Alcohol Alcoholic beverages of any and all kinds are not to be consumed during pregnancy. If you have a drink, the alcohol passes through your bloodstream into the placenta, and your baby has a drink of equal strength to your own. But because the baby is so much smaller and still developing, the alcohol can have devastating effects: your baby could be born with fetal alcohol syndrome (FAS) and/or have mental and physical defects. No amount of alcohol during pregnancy is safe, according to the March of Dimes. During lactating period, alcohol can mix with the milk and pose an addictive effect to the baby.

Everything you eat and drink, and everything you don't eat and drink has an influence on the development of your growing baby. Knowing what to avoid can help you make all the best choices for a healthy pregnancy. Additionally, some women find this is the perfect opportunity to make lasting changes to improve their own health as well. Food Sources Accessible in the Community

Kangkong

Mataas ang S-methyl Methionine na ginagamit sa sakit sa sikmura at tiyan Mayaman sa Vitamin A para sa malinaw na paningin at makinis na balat; at sagana rin sa Iron para sa anemia Mainam laban sa altapresyon

Talbos ng Kamote Tumutulong mapatay o mapigilan ang pagdami ng fungi at bacteria Pinahuhupa ang namamagang balat o bahagi ng ilong, bibig at alamunan Mayaman sa calories, Vitamin A at iron May calcium at phosphorus Tanging gulay na may iodine Nagpapababa ng blood sugar at cholesterol Nagsasaayos ng normal na pagdumi Aphrodisiac (pampagana sa sex)

Dahon ng Sili

Mayaman sa calcium at iron May phosphorus, Vitamin A at B Nagpapalakas ng resistensya Panlaban sa sobrang pagod Aphrodisiac (pampagana sa sex) Nagpapaganda ng panunaw Naglilinis ng dugo at daloy nito Panlaban sa rayuma Nagpapababa ng blood pressure, blood sugar at cholesterol Nagpapaginhawa ng pananakit ng sikmura, arthritis, varicose veins at puson Nagpapaginhawa ng paghinga (asthma, ubo at sipon)

Malunggay Itinuturing na miracle vegetable Nagpapaganda ng panunaw Ginagamit na panlinis sa sugat Tumutulong maibsan ang pananakit ng tainga at sakit ng ulo Mayaman sa Vitamin A at B Mayaman sa minerals (calcium at iron) at protina Nakakatulong sa mga nagpapasusong ina May phytochemical niaziminin na pumipigil sa pagdami ng cancer cells Siksik sa antioxidant

Saluyot

Mayaman sa

1. Beta-carotene para sa malinaw na paningin 2. Iron para sa malusog na red blood cells 3. Calcium para sa matibay na buto at ngipin 4. Vitamin C para sa makinis na balat at maayos na daloy ng dugo

Pampalakas ng resistensya Nagpapabilis sa paggaling ng sugat

OTHER FOOD SOURCES: PECHAY - A good source of calcium, phosphorus, iron and vitamin B AMPALAYA A good source of vitamin C, folate, fiber and vitamin A ALUGBATI A good source of vitamin A, calcium, potassium and folic acid PUSO NG SAGING A good source of potassium, vitamin A, vitamin C and vitamin E

SAMPLE RECIPES (Other recipes will be included) Alugbati Salad Ingredients Alugbati leaves 2 Tomatoes, sliced 1 can Pineapple tidbits (reserve the syrup) - optional 1/3 cup Raisins 1/4 cup Peanuts, chopped Dressing 1 Tbsp Balsamic vinegar a squeeze of Calamansi Syrup from the can of Ppneapple tidbits Freshly-ground pepper Salt (if you will)

1. Steam the alugbati leaves for about 3 minutes, Blanche afterwards. (You'll have to separate the leaves which have stuck together while being steamed.) 2. In a bowl mix the alugbati leaves, tomatoes, pineapple, raisins, and peanuts. 3. For the dressing, combine the balsamic vinegar, calamansi juice, pineapple syrup, and salt and pepper. 4. Enjoy Ginataang Puso ng Saging Recipe Ingredients 2 cans (15 ounce each) banana blossoms (puso ng saging) 1 cup coconut milk 1 medium onion, sliced 4 cloves garlic, crushed 1 1/2 tablespoons vinegar 1/2 teaspoon ground black pepper 2 pieces long green chili (or banana pepper) 1 teaspoons salt 2 tablespoons cooking oil Cooking Procedure

1. 2. 3. 4. 5. 6. 7. 8.

Heat a pan and pour-in cooking oil. Saute garlic and onion. When the onion becomes soft, add the banana blossoms. Cook for 2 minutes. Add vinegar and long green chili. Let boil. Pour in the coconut milk. Let boil, and then simmer until the liquid reduces. Add salt and pepper to taste. Turn the heat off, and then transfer the cooked banana blossoms on a serving plate. Serve with steamed rice. Share and enjoy!

References: http://www.healthandage.com/nutrition-for-pregnant-women http://www.chioline.osu.edu/hyg-fact/5000/pdf/5573.pdf http://www.womenshealth.about.com/cs/breastfeeding/36048.html http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109/ http://www.healthandage.com/nutrition-for-pregnant-women http://www.articlesbase.com/pregnancy-articles/the-best-nutrition-for-pregnant-women671771.html http://www.fao.org/docrep/007/y5686e/y5686e0b.htm

LESSON PLAN I-OBJECTIVES: At the end of the discussion the participants will be able to: 1. Identify the accessible nutritional food sources. 2. Display appreciation in planning out meals recommended for them. 3. Confidently execute proper food selection based on their conditions and nutritional needs. II- Nutrition on Pregnant and Lactating Mothers Buntis at Nagpapasuso: Wastong Nutrisiyon tungo sa Malusog na Kondisyon Materials: Pictures, Flash cards, Pamphlets References: http://www.healthandage.com/nutrition-for-pregnant-women http://www.chioline.osu.edu/hyg-fact/5000/pdf/5573.pdf http://www.womenshealth.about.com/cs/breastfeeding/36048.html http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109/ http://www.healthandage.com/nutrition-for-pregnant-women http://www.articlesbase.com/pregnancy-articles/the-best-nutrition-for-pregnant-women671771.html http://www.fao.org/docrep/007/y5686e/y5686e0b.htm

III- Procedure The teachers will adopt the traditional method or strategy. The discussion would be an interactive learning or a combination of the questioning to assess baseline knowledge, understanding and retention of information and audiovisuals to add interest and stimulation. A. Preparation a. Chant to stimulate the interest and enthusiasm of the participants - 2 min b. Motivation - Present pictures of a healthy and unhealthy mother and their babies respectively. Pictures will be labeled A and B. What can you say about the two pictures? (The lecturer will list all the responses of the participants on each picture.) 3 min B. Presentation and Discussion - 20 min The lecturer presents the topics written on the flash cards. Nutritional Needs of Pregnant and Lactating Mothers Recommended Foods for Pregnant and Lactating Mothers Foods that Should be Avoided by Pregnant and Lactating Mothers Food Sources Accessible in the Community for a Healthy Pregnancy and Lactation

Sample Menu and Recipe and Important Points to improve the Daily Meals of the Mothers

C. Generalization

IV Evaluation Oral Examination 5 min Questions: 1. What are the recommended foods for:

a. Pregnant Mothers b. Lactating Mothers

2. What are the foods or substances that must be avoided by:

a. Pregnant Mothers b. Lactating Mothers

3. Name some of the food sources of essential nutrients in your community. What meals can you make using these food sources?