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%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
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% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
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\usepackage{MnSymbol}           % Symbols
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% Document Info
\author{Michellephillips02}
\pdfinfo{
  /Title (pregnancy-nutrition.pdf)
  /Creator (Cheatography)
  /Author (Michellephillips02)
  /Subject (Pregnancy Nutrition Cheat Sheet)
}

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% Header and Footer
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\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
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    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
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\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Pregnancy Nutrition Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{Michellephillips02} via \textcolor{DarkBackground}{\uline{cheatography.com/214485/cs/46736/}}}
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\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{LL}
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  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}Michellephillips02 \\
  \uline{cheatography.com/michellephillips02} \\
  \end{tabulary}
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\columnbreak
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Not Yet Published.\\
   Updated 9th July, 2025.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
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  \vspace{-5pt}
  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
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\end{multicols}}




\begin{document}
\raggedright
\raggedcolumns

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% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Healthy weight gain}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{5.377cm}}{{\bf{Too little weight gain}} = risk of low infant birth weight} \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{{\bf{Too much weight gain}} = risk of macrosomia, gestational diabetes. For the infant: ↑ risk of obesity and metabolic syndrome} \tn 
% Row Count 5 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.55618 cm} x{1.28156 cm} x{1.73926 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{3}{x{5.377cm}}{\bf\textcolor{white}{Healthy weight gain}}  \tn
% Row 0
\SetRowColor{LightBackground}
{\bf{Per-pregnancy BMI}} & {\bf{Total healthy weight gain}} & {\bf{Rates of weight gain/week 2nd \& 3rd trimester}} \tn 
% Row Count 4 (+ 4)
% Row 1
\SetRowColor{white}
Underweight (\textless{} 18.5 kg/m2) & 12.5 – 18.0 & 0.51 \tn 
% Row Count 6 (+ 2)
% Row 2
\SetRowColor{LightBackground}
Normal weight (18.5 – 24.9 kg/m2) & 11.5 – 16.0 & 0.42 \tn 
% Row Count 9 (+ 3)
% Row 3
\SetRowColor{white}
Overweight (25.0 – 29.9 kg/m2) & 7.0 – 11.5 & 0.28 \tn 
% Row Count 12 (+ 3)
% Row 4
\SetRowColor{LightBackground}
Obese (≥ 30.0 kg/m2) & 5.0 – 9.0 & 0.22 \tn 
% Row Count 14 (+ 2)
% Row 5
\SetRowColor{white}
Twin Pregnancy & 15.9-20.4 & 0.7 \tn 
% Row Count 16 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\mymulticolumn{3}{x{5.377cm}}{{\bf{ASIAN POPULATIONS}}} \tn 
% Row Count 17 (+ 1)
% Row 7
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18.5 & 12.5 – 18.0 & 0.5kg \tn 
% Row Count 19 (+ 2)
% Row 8
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18.5-22.9 & 11.5 – 16.0 & 0.4kg \tn 
% Row Count 21 (+ 2)
% Row 9
\SetRowColor{white}
23-27.5 & 7.0 – 11.5 & 0.3kg \tn 
% Row Count 23 (+ 2)
% Row 10
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\textgreater{}27.5 & ≤ 7.0 &  \tn 
% Row Count 24 (+ 1)
% Row 11
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\mymulticolumn{3}{x{5.377cm}}{{\emph{Institute of Medicine (2010)}}} \tn 
% Row Count 25 (+ 1)
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Intervention}}  \tn
% Row 0
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\mymulticolumn{1}{x{5.377cm}}{General healthy eating - prevent health problems} \tn 
% Row Count 1 (+ 1)
% Row 1
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\mymulticolumn{1}{x{5.377cm}}{Edu: Refrigerated leftovers should be eaten within 3-4 days} \tn 
% Row Count 3 (+ 2)
% Row 2
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\mymulticolumn{1}{x{5.377cm}}{Edu: Reheat food thoroughly until it is steaming hot (75°C)} \tn 
% Row Count 5 (+ 2)
% Row 3
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\mymulticolumn{1}{x{5.377cm}}{Edu: Food hygiene and safety – cross contamination, correct temp of fridge (under 5 deg)} \tn 
% Row Count 7 (+ 2)
% Row 4
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\mymulticolumn{1}{x{5.377cm}}{Eat iron-rich foods (red meat, legumes, spinach) + vitamin C} \tn 
% Row Count 9 (+ 2)
% Row 5
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Dairy or calcium-fortified alternatives} \tn 
% Row Count 10 (+ 1)
% Row 6
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\mymulticolumn{1}{x{5.377cm}}{Thoroughly cooking meat, poultry, and fish} \tn 
% Row Count 11 (+ 1)
% Row 7
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\mymulticolumn{1}{x{5.377cm}}{Eat small, frequent meals if experiencing nausea} \tn 
% Row Count 12 (+ 1)
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Nut Reqs}}  \tn
% Row 0
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{\bf{EER}} & {\bf{2nd tri:}} +1,400 kJ/day. {\bf{3rd Tri:}} +1,900 kJ/day \tn 
% Row Count 3 (+ 3)
% Row 1
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{\bf{EPR}} & 2nd \& 3rd tri. 58-60g/day (RDI) ({\emph{or +25g/day}}) \tn 
% Row Count 6 (+ 3)
% Row 2
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{\bf{Fat}} & 10g n-6, 1g n-3, 110-115mg total MUFA \tn 
% Row Count 8 (+ 2)
% Row 3
\SetRowColor{white}
{\bf{Fluid:}} & +750-1,000ml/day OR 1.8-2.3L/day (fluid only) \tn 
% Row Count 11 (+ 3)
% Row 4
\SetRowColor{LightBackground}
{\bf{Fibre}} & 25-28g/day (AI) \tn 
% Row Count 12 (+ 1)
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{\bf{Iodine}} sup rec = 50 µg/day & Food sources: fortified bread, table salt, seaweed, eggs, prunes \tn 
% Row Count 16 (+ 4)
% Row 6
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{\bf{Folate}} sup rec = 400-600 µg of folic acid & Food sources: asparagus broccoli, lentils, chickpeas, black beans, avocado, quinoa \tn 
% Row Count 21 (+ 5)
% Row 7
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\mymulticolumn{2}{x{5.377cm}}{{\bf{Calcium:}} 1000–1300 mg/day} \tn 
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\mymulticolumn{2}{x{5.377cm}}{{\bf{Fish:}} 1 portion = 150g. {\bf{1 portion per week}}} \tn 
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% Row 9
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{\bf{Lactation}} & {\bf{P:}} 63-67g/day. {\bf{E:}} 2.0-2.1 MJ/day. Assume full breast feeding 6/12 \tn 
% Row Count 27 (+ 4)
% Row 10
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\mymulticolumn{2}{x{5.377cm}}{{\emph{No additional requirements for first semester}}} \tn 
% Row Count 28 (+ 1)
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\begin{tabularx}{5.377cm}{x{1.9908 cm} x{2.9862 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Foods to avoid}}  \tn
% Row 0
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\mymulticolumn{2}{x{5.377cm}}{{\bf{Listeria risk:}} pre-prepared and ready eat foods} \tn 
% Row Count 2 (+ 2)
% Row 1
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 & Cold deli meats, pate, meat spreads \tn 
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% Row 2
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 & Chilled seafood \tn 
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% Row 3
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 & Soft cheese (incl. feta \& ricotta) \tn 
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% Row 4
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 & Pre-packaged fruit or vegetable salads \tn 
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 & Rockmelon \tn 
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% Row 6
\SetRowColor{LightBackground}
 & Soft serve ice cream \tn 
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 & Extreme consequence: miscarry or the baby can be born prematurely or stillborn \tn 
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% Row 8
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Raw eggs – salmonella risk} \tn 
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Too much mercury (seafood): & can damage the nervous system \tn 
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% Row 10
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\mymulticolumn{2}{x{5.377cm}}{Foods/drinks high in saturated fat, added salt, added sugars and alcohol} \tn 
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\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}