1. A Healthy Pregnancy

2. Preparation for Pregnancy
The outcome of a baby’s health depends on the mother’s nutritional state
Prepare body 2 years ahead
If nutrients are lacking, the mother suffers first and then the baby suffers

3. Personal Hygiene Maintain personal grooming and body care habits:
Bathe daily
Have a dental check-up every 6 months
Avoid very hot or very cold baths
Replace tub baths with showers or sponge baths during the last four to six weeks of pregnancy
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4. Rest and Sleep
How many hours of sleep does a person who is pregnant need?
Sleep eight to 10 hours per night
Take at least one 15 to 30 minute rest during the day
3.03-Healthy Pregnancy

5. Physical Activity and Exercise
What kind of physical activity and exercise does a pregnant woman need?
Avoid contact sports and high-risk activities
Use low-impact , activities like walking and swimming
Exercise to strengthen and prepare the pelvic floor for delivery – stop and start the flow of urine
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6. Physical Activity and Exercise during Pregnancy
Suggested exercises:
Stretches for the lower back
upper back stretch
pelvic tilts
Kegels
What are the benefits of physical activity and exercise during pregnancy?
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7. 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? Choose garments that are:
Loose-fitting, comfortable; does not restrict circulation
Free from waistbands and belts
Select clothes large enough to wear for a period of time
Avoid wearing high heels
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8. Nutrition and Pregnancy
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9. 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 your pregnancy

10. 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 Total

11. Effects of Poor Eating Habits
What may be the effects of poor eating habits during pregnancy?
Premature birth
Low birth weight
Feeble, weak
Inability to breast-feed
Malformed babies
Complications at birth
Depression in mother
Babies with impaired brain cells
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12. My Plate Sample Food Needs for a Pregnant Woman
Grain Group 7-8 ounce-equivalent (about 1 cup)
Vegetable Group 3 cups
Fruit Group 2 cups
Milk Group 3 cups
Meat & Bean Group 6 to 6.5 ounce-equivalent

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15. 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 Tbsp. 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 Tbsp. corn, safflower or cottonseed oil used in cooking or in salad dressing; 1 Tbsp. 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.

16. 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 vegetable 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

17. “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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18. Foods to Avoid
Raw meat Fish with Mercury (tuna) Raw eggs Alcohol Unwashed vegetables Ramen Noodles Sodas Pre-packaged lunches (like Lunchables) and deli meat Almost all prepared, frozen meals Candies, cakes, and cookies Raw (unpasteurized) milk Soft cheeses

19. Healthful eating habits for a healthy mother and baby
Choose nutrient-dense foods
Eat an extra 300 calories the last six months of pregnancy
Eat no more than 12 ounces of low-mercury fish and shellfish per week
Avoid food-borne illness
Talk with an OB(obstetrician) about prescribing an iron supplement and/or multivitamin that includes folic acid.

20. Supplements
Multinutrient vitamin supplements are recommended for pregnant women to cover the increased need for folic acid, vitamins B-6, C ,and D, and calcium, copper, iron, and zinc.

21. Folic Acid (folate)
Important for proper brain and nervous system development for the growing fetus
Folate can be found in dark green leafy vegetables, whole grains, liver, dried beans and peas, peanut butter, and asparagus.

22. Iron
Both the mother and the growing fetus need additional iron during pregnancy for building blood supply
Excellent dietary sources of iron are dried fruits, spinach, liver, dark green leafy vegetables, and sardines.

23. Calcium
Calcium is needed for the proper calcification of a growing baby's bones and teeth
If the mother does not consume enough calcium, the body will automatically draw it from your bones—making sure your baby gets what he needs, but at the expense of your skeleton