Transcript A Healthy Pregnancy

A Healthy Pregnancy
Preparation for Pregnancy
• The outcome of a
baby’s health
depends on the
mother’s nutritional
state
• Prepare body 2 years
ahead
Preparation for Pregnancy (cont.)
• Birth defects occur before the 10th week
of pregnancy
• If nutrients are lacking, the mother
suffers first and then the baby suffers
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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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
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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 ,
moderately intense
activities like walking and
swimming
 Exercise to strengthen and
prepare the pelvic floor for
delivery – stop and start the
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flow of urine
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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Comfort is the key!
Options:
Clothing
 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 3.03-Healthy
heelsPregnancy
Nutrition and Pregnancy
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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
Distribution of Weight Gain
AREA
Fetus
Stores of Fat & Protein
Blood
Tissue Fluids
Uterus
Amniotic Fluid
Placenta & Umbilical Cord
Breasts
TOTAL
Weight Gain in Pounds
7.5 – 8.5
7.5
4
2.7
2
1.8
1.5
2-3
25-30 pounds Total
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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My Pyramid
Sample Food Needs for a Pregnant Woman
Grain Group
Vegetable Group
Fruit Group
Milk Group
Meat & Bean Group
7-8 ounce-equivalent (about 1 cup)
3 cups
2 cups
3 cups
6 to 6.5 ounce-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
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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.
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
“Fast” Foods that Are NutrientDense
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Single-serve fruit bowls
Soy milk
Tuna fish
Raisins
Yogurt
Easy-to-make trail mix
Salad Bar
Can you list more?
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Foods to Avoid
Raw meat
Fish with Mercury (tuna, grouper)
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
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 obstetrician about prescribing an
iron supplement and/or multivitamin that
includes folic acid.
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.
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.
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.
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
Credits:
This PowerPoint is a collaboration and
combination of the 2010 NCDPI version and
the original 2009 Hixson version.
Modifications and revisions made by
Karen Brown 10/16/10