NUTRITION & EXERCISE DURING PREGNANCY

Preparation for pregnancy A mother brings to her pregnancy, all of her previous life experiences; diet, food habits, attitudes. Birth defects occur before the 10th week of pregnancy. The outcome of her baby’s health depends on mother’s nutritional state. Prepare body 2 years ahead. If nutrients are lacking the mother suffers first and then the baby suffers.

Bad diet can cause: Premature birth Low birth weight Feeble, weak Inability to breast feed Deformed babies complications at birth Depression Babies have fewer brain cells

Weight Gain 25-30 pounds Total (average weight) Two and five pounds in the first trimester About one pound per week for the rest of your pregnancy.

Distribution o f Weight Gain WEIGHT GAIN In POUNDS 7.5 – 8.5 7.5 4 2.7 2 1.8 1.5 10 28-29 Pounds Total AREA Fetus Stores of Fat & Protein Blood Tissue Fluids Uterus Amniotic Fluid Placenta & Cord Breasts

Effect on body Increased clumsiness Backache are the most common. Many women complain of leg- and ankle-swelling (edema), but this symptom is actually caused by the extra amount of blood in your body, not fat.

Food Pyramid Food Groups And Serving Amounts

Calcium Strengthens/hardens baby’s bones Strengthens/hardens developing teeth Needed for Blood Clotting Helps regulate heart/muscle functioning Controls nerve impulses Milk, Yogurt, Collard/Mustard Greens Canned Sardines/Salmon

Folic Acid Helps prevent Anemia Reduces Birth Defects Leafy Vegetables Lentils & Beans

Zinc Reduces Birth Defects Reduces Premature Births Meat, Poultry, Seafood, Eggs

Iron Helps prevent Anemia Meat, Poultry, Eggs, Fortified Cereals

Caffeine Coffee, tea, chocolate, some soft drinks Medical studies reported birth defects when a lot of caffeine is consumed. Best to drink them with/after meals Keep to moderate 300-400 mg. Per day

Recommended Daily Allowance: Normal Pregnant F M Calories 2,200 2,800 +300 Bread 9 11 9-11 Vegetables 4 9 4-5 Fruit 3 4 3-4 Milk 3 3 3-4 Meat 2 (6oz) 3 (7oz) 2-3

Guide to Good Eating During Pregnancy Milk-Cheese Group - 3 servings (Pregnant Teens: add 1 serving) Count as 1 serving: 1 cup milk, 1 1/2 cup cottage cheese; 2 cups ice cream; 2, 1-inch cubes cheese. Meat, Poultry, Fish and Beans - 3 servings Count as one serving: 2 to 3 ounces meat, fish or poultry; 2 eggs; 2 slices lunch meat; 4 Tbls. peanut butter; 1 cup kidney, pinto or garbanzo beans Fruit Group - 3 servings (Pregnant Teens: add 1 serving) Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange. Vegetable Group - 4 servings (Pregnant Teens: add 1 serving) Count as 1 serving: 1/2 cup cooked vegetables; 1 cup raw leafy vegetables; 3/4 cup juice. Include every day: 1 rich Vitamin C source such as citrus fruit and 1 dark green leafy vegetable. Bread and Cereals Group - 9 servings (Pregnant Teens: add 1 to 2 servings) Count as 1 serving: 1 slice bread; 1-ounce ready-to-eat cereal; 1/2 to 3/4 cup cooked cereal or pasta. Fats, Oils and Sweets Group - Use Sparingly Count as 1 serving: 1 Tbl. corn, safflower or cottonseed oil used in cooking or in salad dressing; 1 Tbl. butter or margarine. Cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, sour cream - Save these to eat only if you need extra calories after eating the basic needed foods.

Sample Menu? 2000 Calories BREAKFAST ½ grapefruit ¾ cup oatmeal 1 tsp raisins 1 whole wheat English muffin 1 tsp margarine LUNCH Salad with: 1 cup romaine lettuce ½ cup kidney beans, cooked ½ fresh tomato 1 oz skim mozzarella cheese 2 tbsp low calorie Italian dressing 1 bran muffin ½ cup cantaloupe chunks AFTERNOON SNACK 2 rice cakes 6 oz low-fat yogurt, plain ½ cup blueberries DINNER ¾ cup vegetables soup with ¼ cup cooked barley 3 oz chicken, w/o skin 1 baked potato ½ cup cooked broccoli 1 piece whole wheat bread 1 tbsp margarine 1 fresh peach BEDTIME SNACK 1 apple 2 cups popcorn, plain ¼ cup peanuts

“fast” food Single serve fruit bowls Soy milk Tuna fish Raisins Yogurt Easy-to-make trail mix 7. Salad Bar 8. Baby carrots 9. String Cheese 10. Boxed, calcium fortified orange juice 11. Single-serve boxes of cereal 12. Single-serve cottage cheese bowl

Foods to avoid: Ramen Noodles Sodas Pre-packaged lunches (like lunchables) Almost all prepared, frozen meals Iceberg lettuce

Exercise during Pregnancy Reduces fatigue and helps manage stress Increases endurance and strengthening muscles Help relieve back pressure Improve posture and balance Improve circulation & lowers blood pressure Helps prepare for the strain of labor. Improve self image. Regain figure faster.

Substance Use – Smoking, Alcohol, Drugs Lowers birth weight Increase risk of birth defects Baby does not develop good muscle control

Constipation Drink 8 or more glasses of liquids daily Eat raw vegetables & fruit Select a bran cereal for breakfast/snack Add kidney beans/garbanzo beans to salads Exercise more frequently

Exercise during Pregnancy Cont. Exercise during pregnancy is very beneficial, important, and if done correctly, is very safe. It reduces fatigue and helps manage stress. By increasing endurance and strengthening muscles, exercise also helps prepare for the strain of labor. Women who exercise while pregnant seem to recover faster after the baby is born. But caution must be exercised as your body is at a higher risk for injury during pregnancy. Correct posture during exercise is essential in preventing injury.

Exercise during Pregnancy Cont. One of the best exercises during pregnancy is walking. All that is needed are comfortable walking shoes and a place to walk. Twenty minutes of walking a day can lift your spirits and strengthen your body. Swimming, low-impact aerobics, and yoga are also good exercises during pregnancy. If you already exercise regularly, review your activities. As your pregnancy develops, you may need to slow down or change some of your exercise routines, especially if you feel awkward or lose your balance easily. A good rule is avoid overheating or getting out of breath.   A variety of changes occur to a woman’s body when pregnant. Regular exercise can benefit those changes.

Exercise during Pregnancy Cont. WHY EXERCISE 1. To help prepare your body for the stress of labor and delivery. a. To gain flexibility and strengthen muscles used during childbirth. Normal hormone changes cause ligaments and joints to relax. This increases the chance of sprains. Strength and flexibility decrease the risk of straining a muscle or joint. b. To improve stamina. To help relieve back pain. To improve posture.

Exercise during Pregnancy Cont. Improves balance As the uterus grows bigger, the body's center of gravity changes, making it easier for the pregnant woman to lose her balance. Exercise helps the individual easily adapt to her changing shape To help your body more efficiently carry the load during pregnancy. To improve circulation.

Exercise during Pregnancy Cont. Lowers blood pressure and resting heart rate Aerobic exercise – like walking or biking -conditions the heart and lungs. Pregnancy can affect breathing. Expect to feel out of breath sooner than you normally would. If you can talk while you exercise, you are probably exercising at the right level. If you get out of breath, cut back. Lung fitness is improved with aerobic exercise. Because of the extra effort your heart makes during pregnancy, it beats faster. Even moderate exercise can make your heart stronger. During exercise, keep your heart rate lower than 140 beats per minute

Exercise during Pregnancy Cont. Improve self image. Regain figure faster. Before starting any exercise program, check with your healthcare provider first. Certain medical problems do not allow exercise during pregnancy. Remember, exercise for good health, fitness, and fun. Don’t begin a new sport or aerobic type exercise for the first time if pregnant. Don’t go over 8000 ft above sea level and over exert in last 3 months because oxygen supply will be cut/down to the fetus.

Exercises Stretches for lower back Upper back stretch Gently pull knee towards chest – hold leg behind thigh, NOT on top of your knee. (point knee towards ear) Gently pull both knees towards chest – holding legs behind thighs. HOLD for 15 seconds.Upper back stretch Upper back stretch Sit with soles of feet together, but about 15” away from pelvis. Pull in abdominal muscles, rounding your back. Gently tuck chin to chest, stretching upper back, HOLD 15 seconds.

Exercises Cont. Pelvic Tilts Kegels Laying down, knees bent, feet flat on the floor. Tilt pelvis back to flatten the “hollow” in low back. On al four – “cat-back” raises, Standing – bend knees. Kegels Tighten pelvic floor muscles – hold 3-5 seconds. 50/day(think of pulling the muscles “up” & “in” & gently release) Elevator Gradually tighten pelvic floor muscles – going from the “first floor” to the “fourth floor”.