1. NUTRITION & EXERCISE DURING PREGNANCY

2. 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.

3. 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

4. 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.

5. 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

6. 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.

7. Food Pyramid
Food Groups
And
Serving Amounts

8. 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

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

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

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

12. 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 mg. Per day

13. Recommended Daily Allowance:
Normal Pregnant
F M
Calories , ,
Bread
Vegetables
Fruit
Milk
Meat (6oz) 3 (7oz) 2-3

14. 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.

15. 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

16. “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

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

18. 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.

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

20. 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

21. 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.

22. 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.

23. 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.

24. 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.

25. 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

26. 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.

27. 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.

28. 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”.