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A Healthy Pregnancy. Preparation for Pregnancy. A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes. Many birth defects occur before the 10th week of pregnancy.

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a healthy pregnancy

A Healthy Pregnancy

3.03-Healthy Pregnancy

preparation for pregnancy
Preparation for Pregnancy
  • A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes.
  • Many 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.

3.03-Healthy Pregnancy

what can you do 12 24 months before getting pregnant
What can you do 12-24 months before getting Pregnant???
  • Get to a healthy weight
  • Get in good physical shape
  • Stabilize your blood pressure and diabetes and any other medical conditions
  • Make healthy food choices
  • Take vitamins
  • Avoid drugs/alcohol and smoking

3.03-Healthy Pregnancy

personal hygiene
Personal Hygiene

What is your definition

of personal hygiene?

What are the benefits of good hygiene during pregnancy?

3.03-Healthy Pregnancy

rest and sleep
Rest and Sleep

How many hours of sleep does a person who is pregnant need?

8+ hours

If possible…frequent naps or rest breaks during the day.

3.03-Healthy Pregnancy

physical activity and exercise
Physical Activity and Exercise

What about exercise considerations during pregnancy?

  • Get your doctor’s permission
  • Moderation
  • No contact

3.03-Healthy Pregnancy

physical activity and exercise during pregnancy
Physical Activity and Exercise during Pregnancy

What are the benefits of physical activity and exercise during pregnancy?

3.03-Healthy Pregnancy

exercise the benefits
Exercise…the benefits
  • Builds endurance and physical strength
  • Decreases fatigue
  • Relieves back pressure/discomfort
  • Improves posture
  • Improves circulation & lowers blood pressure
  • Helps prepare for labor
  • Improves self image
  • Helps a women regain her pre-pregnancy figure faster

3.03-Healthy Pregnancy

exercises
Exercises

What are some exercises suggested for pregnant women?

  • Swimming
  • Walking
  • Low Impact Aerobics/ Yoga
  • Most activities done before pregnancy!

3.03-Healthy Pregnancy

clothing
Clothing
  • Comfort is the key!
  • Options
    • Maternity clothes – garments especially designed for pregnancy in one’s regular size
    • Regular clothes in larger sizes

3.03-Healthy Pregnancy

what are some guidelines for selecting clothes during pregnancy
What are some guidelines for selecting clothes during pregnancy?

-No tight waist bands

-Loose fitting is best

-Avoid high heels

3.03-Healthy Pregnancy

tips for saving on maternity clothes
Tips for Saving $ on Maternity Clothes
  • Shop at Thrift shops or Garage sales
  • Borrow from friends and family
  • Buy items that are on sale that you can mix and match
  • Wear your regular clothes as long as possible
  • Sew an outfit
  • Do you really need a maternity coat if your baby is due in the late fall?
  • Only buy what you need and save money for things needed after the baby arrives.

3.03-Healthy Pregnancy

maternity clothing
Maternity Clothing

Stretchable Panel

Loose Fitting & Easy Care--- Machine Washable

3.03-Healthy Pregnancy

nutrition and pregnancy
Nutrition and Pregnancy

3.03-Healthy Pregnancy

effects of poor eating habits
Effects of Poor Eating Habits

What may be the effects of poor eating habits during pregnancy?

3.03-Healthy Pregnancy

weight gain
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

3.03-Healthy Pregnancy

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 10

Total: 28-29 pounds

Distribution of Weight Gain

3.03-Healthy Pregnancy

affect on body
Affect on body

What effect does pregnancy have on the body?

3.03-Healthy Pregnancy

sample food needs for a pregnant woman
Sample Food Needsfor 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

3.03-Healthy Pregnancy

individual diet information
Individual Diet Information
  • Go to: http://www.mypyramid.gov/mypyramidmoms/index.html
  • Enter data
  • Receive an individual diet plan
  • Always check with the obstetrician before beginning any type of diet

3.03-Healthy Pregnancy

basic guide to good eating during pregnancy
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 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.

3.03-Healthy Pregnancy

a closer look basic guide to good eating during pregnancy
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.

3.03-Healthy Pregnancy

a closer look basic guide to good eating during pregnancy1
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

3.03-Healthy Pregnancy

a closer look basic guide to good eating during pregnancy2
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.

3.03-Healthy Pregnancy

a closer look basic guide to good eating during pregnancy3
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.

3.03-Healthy Pregnancy

a closer look basic guide to good eating during pregnancy4
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.

3.03-Healthy Pregnancy

a closer look basic guide to good eating during pregnancy5
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.

3.03-Healthy Pregnancy

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

Sample 2000-Calorie Menu

3.03-Healthy Pregnancy

fast foods that are nutrient dense
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

foods to avoid
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

3.03-Healthy Pregnancy

foods to avoid1
Foods to Avoid

List other food items to avoid:

8.

9.

10.

11.

12.

3.03-Healthy Pregnancy