3.03-healthy pregnancy a healthy pregnancy. 3.03-healthy pregnancy preparation for pregnancy a...

3.03-Healthy Pregnancy

A Healthy Pregnancy


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.


Personal Hygiene

What is your definition

of personal hygiene?


Rest and Sleep

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


Physical Activity and Exercise

What kind of physical activity and exercise does a pregnant woman need?


Physical Activity and Exercise during Pregnancy

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


Exercises

What are some exercises suggested for pregnant women?


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?


Nutrition and Pregnancy


Effects of Poor Eating Habits

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


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


Distribution of Weight Gain

AREA Weight 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


Affect on body

What effect does pregnancy have on the body?


Sample Food Needsfor a Pregnant Woman

Grain Group 7-8 ounce-equivalentVegetable Group 3 cupsFruit Group 2 cupsMilk Group 3 cupsMeat/Bean Group 6 to 6.5-oz.- equivalent


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


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.

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.

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



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.



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.



Sample 2000-Calorie Menu BREAKFAST

½ grapefruit¾ cup oatmeal1 t. raisins1 whole wheat English muffin1 t. margarine

LUNCHSalad with:

1 cup romaine lettuce½ cup kidney beans, cooked½ fresh tomato1 oz skim mozzarella cheese2 T. low calorie Italian dressing

1 bran muffin½ cup cantaloupe chunks

AFTERNOON SNACK2 rice cakes6 oz low-fat yogurt, plain½ cup blueberries

DINNER¾ cup vegetables soup with

¼ cup cooked barley3 oz chicken, w/o skin1 baked potato½ cup cooked broccoli1 piece whole wheat bread1 T. margarine1 fresh peach

BEDTIME SNACK 1 apple

2 cups popcorn, plain¼ cup peanuts


“Fast” Foods that Are Nutrient-Dense

1. Single-serve fruit bowls

2. Soy milk

3. Tuna fish

4. Raisins

5. Yogurt

6. Easy-to-make trail mix

7. Salad Bar

Can you list more?

8.

9.

10.

11.

12.

13.

14.


Foods to Avoid

1. Ramen Noodles2. Sodas3. Pre-packaged lunches (like Lunchables)4. Almost all-prepared frozen meals5. Candy, cakes, and cookies 6. Raw (unpastuerized) milk7. Soft cheeses


Foods to Avoid

List other food items to avoid:

8.

9.

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11.

12.

3.03-healthy pregnancy a healthy pregnancy. 3.03-healthy pregnancy preparation for pregnancy a...

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