Level 3 Award in Pre / Post Natal Exercise Programming Design

Aims of the session By the end of the session the learner should have an understanding of Nutritional requirements for the pre / post natal client

Learning Outcomes By then end of the session the learner should be able to List 2 sources of food which are important for pre-natal clients List 2 foods which should be avoided during pregnancy Give 1 reason why hydration is important

Nutrition Introduction It is important for the “mother to be” to eat a nutritionally complete diet, Pregnancy is a time when, there is a higher nutritional requirement.

Nutrition Supplements are not a substitute for a balanced diet, Bare in mind that the requirements for a mothers dietary needs is far beyond the scope of this course.

What to eat In your opinion, what do you think a pregnant woman should eat ?

What to eat Good supply of vitamins & minerals, A broad supply of fruits & vegetables, Starchy carbohydrates to provide energy, Refined carbohydrates to stabilise insulin levels, Small frequent servings of unrefined carbohydrates as opposed to one full serving, Good quality protein.

Calorie Increase The mother will need to have an increase calorie intake during pregnancy, especially if she is active, This can be difficult if the mother experiences nausea and finds her appetite reduced, Mother may also experience specific cravings which can lead to reduced variety.

Whole Carbohydrates Fatigue is often a factor throughout the 9 months of pregnancy, Carbohydrates and healthy fat intake will be a necessary part of providing needed energy,

Whole Carbohydrates Smaller, more frequent intake of unrefined, whole carbohydrate foods will aid in maintaining energy and blood sugar levels

Fruit & Vegetables It is important that a plentiful supply of vitamins & minerals are being eaten, This will come from all categories of food groups, A broad spectrum of fruits & vegetables with different colours will help support nutrient absorption.

Micronutrients Whilst all micronutrients are important for optimal health, During pregnancy, certain vitamins and minerals warrant special attention, i.e. Calcium, Folic acid, Iron, Vitamin D, Essential fatty acids

Calcium Calcium is necessary for calcification of bone growth in the foetus and many vital functions, What would be good sources of calcium ? Dairy produce, green vegetables, (broccoli, kelp)

Folic Acid Folic acid is necessary for good development of the spinal cord, Deficiencies increases the risk of Spina Bifida, a neural tube defect, What would be good sources of Folic Acid ?

Folic Acid What would be good sources of Folic Acid ? Green vegetables, (spinach & asparagus), Legumes – beans, pea’s, Lentils, Brown rice, Fortified breakfast cereals.

Iron Due to the significant increase in blood volume during pregnancy (up to 50%), Iron is required in high amounts, Iron is essential in the formation of haemoglobin within the blood cell.

Iron What would be good sources of iron ? Red meats, Pulses, Fish, Green leafy veg, Fortified breakfast cereals.

Iron Adequate vitamin C will help with iron absorption.

Vitamin D Vitamin D is essential in the production of cholesterol necessary for cell membrane formation, and hormonal support, Vitamin D also helps with the absorption of calcium and phosphorus.

Vitamin D What would be good sources of Vitamin D Dairy produce, Oily fish, Adequate exposure to sunlight.

Essential Fatty Acids EFA are categorised as omega 3 & omega 6 oils, They are essential for many functions of the body, including Cell membrane formation, Hormonal support, Nervous tissue function.

Essential Fatty Acids What would be a good source of EFA ? Oily fish (Salmon, Sardines, Herring), Flax seed oil.

Foods to avoid Due to the potential presence of bacteria, the following foods should be avoided during pregnancy;

Foods to avoid Some Cheeses – camembert / brie / goats cheese / soft blue cheeses, generally speaking hard cheeses are safe to eat. Pate – even vegetable pate, Raw or partially cooked eggs & meat, Shellfish – squid, crab, prawns, clams & oysters, Alcohol & caffeine where possible – foetus has less capacity to cope with toxins, Nut allergies – so child less likely to develop them.

Foods to avoid Large doses of synthetic vitamin A should be avoided as they can harm the foetus, Supplements and meal replacement shakes should be avoided, And avoid high quantities of liver.

Questions Now complete questions 12 & 13 from unit 1 You may find your answers on page 22-24 in your manual

Hydration Unit 1, Q14 part a Good hydration is extremely important for the healthy pregnancy, Water flushes waste products from the cells Aids liver & kidney function, for both mum & foetus, Helps increase blood volume, Help prevent constipation, Helps prevent pre-term labour & mis-carriage, Help prevent fatigue, Helps prevent baby temperature rising.

Hydration Unit 1, Q14 part b Good hydration is extremely important for the healthy post-natal period also, Water is required to produce breast milk and not drinking enough water can lead to; a reduced amount or even total loss of the body's ability to produce breast milk, Most mums find that they naturally are more thirsty when breastfeeding, due to the removal of body fluids and this will increase if exercising.

Hydration Pregnant women typically need between 8-12, eight ounce glasses per day, Even higher if the weather is warm or they exercise,

Quiz Time

Quiz

Quiz

Quiz

Quiz

Homework – unit 1 question 11, complete a food diary for one day, then pick two choices and explain your reason for choice Good website – www.babycentre.co.uk/i/pregnancy_meal_planners Then submit your unit 1 work worksheet.