1. A Healthy Pregnancy
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2. Preparation for Pregnancy
A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes.
Birth defects occur before the 10th week of pregnancy.
The outcome of her baby’s health depends on the mother’s nutritional state.
A woman should prepare her body 2 years ahead.
If nutrients are lacking, the mother suffers first and then the baby suffers.
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3. Personal Hygiene What is your definition of personal hygiene?
Taking care of your personal needs such as bathing and any other things related to maintaining the body . Regular bathing is a must!
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4. Rest and Sleep
How many hours of sleep does a person who is pregnant need?
8 hours of sleep or more every night.
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5. Physical Activity and Exercise during Pregnancy
Reduces fatigue and helps manage stress
Increases endurance and strengthens muscles
Helps relieve back pressure
Improves posture and balance
Improves circulation and lowers blood pressure
Helps prepare for the strain of labor
Improves self image
Regains figure faster
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6. Physical Activity and Exercise
What kind of physical activity and exercise does a pregnant woman need?
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7. Exercises Stretches for lower back Upper back stretches Pelvic tilts
Kegels
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8. Physical Activity and Exercise during Pregnancy
What are the benefits of physical activity and exercise during pregnancy?
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9. What are some exercises suggested for pregnant women?
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10. Clothing Comfort is the key! Options
Maternity clothes – garments especially designed for pregnancy in one’s regular size
Regular clothes in larger sizes
What are some guidelines for selecting clothes during pregnancy?
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11. Nutrition and Pregnancy
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12. Effects of Poor Eating Habits
What may be the effects of poor eating habits during pregnancy?
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13. Inability to breast feed Birth defects Depression of mother
Premature birth
Low birthweight
Inability to breast feed
Birth defects
Depression of mother
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14. Weight Gain 25-30 pounds total (average weight)
Two to five pounds in the first trimester
About one pound per week for the rest of the pregnancy
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15. Distribution of Weight Gain
AREA Weight Gain in Pounds
Fetus – 8.5
Stores of Fat & Protein
Blood
Tissue/Fluids
Uterus
Amniotic Fluid
Placenta & Umbilical Cord
Breasts
Total: pounds
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16. Affect on body What effect does pregnancy have on the body?
Increased clumsiness
Backache
Leg and ankle swelling
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17. Sample Food Needs for a Pregnant Woman
Grain Group 7-8 ounce-equivalent
Vegetable Group 3 cups
Fruit Group 2 cups
Milk Group 3 cups
Meat/Bean Group 6 to 6.5-oz.-
equivalent
MyPyramid
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18. Individual Diet Information
Go to:
Enter data
Receive an individual diet plan
Always check with the obstetrician before beginning any type of diet
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21. Basic 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.
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22. A Closer Look . . . Basic 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.
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23. A Closer Look . . . Basic Guide to Good Eating During Pregnancy
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 Tbs. peanut butter; 1 cup kidney, pinto or garbanzo beans
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24. A Closer Look . . . Basic Guide to Good Eating During Pregnancy
Fruit Group - 3 servings
(Pregnant Teens: add 1 serving)
Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange.
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25. A Closer Look . . . Basic Guide to Good Eating During Pregnancy
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.
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26. A Closer Look . . . Basic Guide to Good Eating During Pregnancy
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.
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27. A Closer Look . . . Basic Guide to Good Eating During Pregnancy
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.
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28. Sample 2000-Calorie Menu BREAKFAST ½ grapefruit ¾ cup oatmeal
1 t. raisins
1 whole wheat English muffin
1 t. margarine
LUNCH
Salad with:
1 cup romaine lettuce
½ cup kidney beans, cooked
½ fresh tomato
1 oz skim mozzarella cheese
2 T. 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 T. margarine
1 fresh peach
BEDTIME SNACK
1 apple
2 cups popcorn, plain
¼ cup peanuts
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29. “Fast” Foods that Are Nutrient-Dense
Can you list more? 8. 9.
10.
11.
12.
13.
14.
Single-serve fruit bowls
Soy milk
Tuna fish
Raisins
Yogurt
Easy-to-make trail mix
Salad Bar
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30. Foods to Avoid Ramen Noodles Sodas
Pre-packaged lunches (like Lunchables)
Almost all-prepared frozen meals
Candy, cakes, and cookies
Raw (unpastuerized) milk
Soft cheeses
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31. Foods to Avoid List other food items to avoid: 8. 9. 10. 11. 12.
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