A Healthy Pregnancy

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 3.03-Healthy Pregnancy

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 3.03-Healthy Pregnancy

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? 3.03-Healthy Pregnancy

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 3.03-Healthy Pregnancy

8. Nutrition and Pregnancy 3.03-Healthy Pregnancy

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 AREAWeight Gain in Pounds Fetus 7.5 – 8.5 Stores of Fat & Protein 7.5 Blood 4 Tissue Fluids 2.7 Uterus 2 Amniotic Fluid 1.8 Placenta & Umbilical Cord 1.5 Breasts 2-3 TOTAL 25-30 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 3.03-Healthy Pregnancy

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 servingsCount 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. Single-serve fruit bowls Soy milk Tuna fish Raisins Yogurt Easy-to-make trail mix Salad Bar Can you list more? 8. 9. 10. 11. 12. 13. 14. “Fast” Foods that Are Nutrient-Dense 3.03-Healthy Pregnancy

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