Transcript NUTRITION & EXERCISE DURING PREGNANCY

A Healthy Pregnancy
PCD
Objective 3.03
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http://www.safesurrender.net/
How much exercise would you say
you get…..
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NONE
30 minutes or less of physical activity per
day?
30-1 hour per day?
1-3 hours per week?
3-5 hours per week?
How many of you LOVE FOOD!??!
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Directions:
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Friday
On your own paper, write
down what you have
eaten in the last 3 days.
For example: If today is
Monday, go back to what
you ate Friday, Saturday,
and Sunday!
 This should be
interesting!!! 
Saturday
Sunday
Breakfast
Lunch
Dinner
Don’t forget to label your paper.
It should look like this…..
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Preparation for Pregnancy
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A mother brings to her pregnancy, all of her previous
life experiences, not; diet, food habits, attitudes.
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Birth defects occur before the 10th week of
pregnancy.
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The outcome of her baby’s health depends on
mother’s nutritional state.
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Prepare body 2 years ahead.
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If nutrients are lacking, the mother suffers first and
then the baby suffers.
What is your definition of
personal hygiene?
Taking care of your personal needs such as
bathing & any other things related to
maintaining the body.
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Regular bathing is a must.
Rest
Who wants to guess how many hours of sleep
a person who is pregnant needs?
8 or more hours of sleep every night
Exercise
What kind of exercise
does a pregnant woman
need?
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Low impact walking
or Swimming
Avoid contact sports
Exercise during Pregnancy
Benefits:
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Reduces fatigue & helps manage stress
Increases endurance & strengthens muscles
Helps relieve back pressure
Improves posture & balance
Improves circulation & lowers blood pressure
Helps prepare for the strain of labor
Improves self-image
Regains figure faster
Exercises
Suggestions:
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Stretches for lower & upper
back
YOGA
Pelvic tilts
Kegels
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Strengthens the pelvic floor muscles,
which support the uterus, bladder and
bowel
Clothing
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Comfort is the “key!”
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Options
 Maternity clothes
 Regular clothes in larger sizes
Guidelines for selecting clothes during pregnancy:
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Free from tight waistbands & belts
Loose fitting that do not restrict blood circulation
Avoid wearing high heels
The Importance Nutrition while Pregnant
Effects of a Poor Diet
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Poor diet during pregnancy causes?
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Premature birth
Low birth weight babies
Feeble, weak babies
Inability to breast-feed
Malformed babies
Complications at birth
Depression in mother
Babies with impaired brain cells
Weight Gain
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25-30 pounds total (average weight)
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2-5 pounds (lbs) in the 1st Trimester
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1lb per wk for the rest of pregnancy
Distribution of Weight Gain
AVERAGE Pregnant Woman!
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 & Cord
1.5
 Breasts
10
28-29 pounds Total
What effect does pregnancy have on
the body?
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Increased clumsiness as mother adjusts to
new weight distribution
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Backaches are most common
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Many women complain of leg & ankle
swelling (edema)
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Symptom actually caused by extra amount of
fluid, not fat, in the body
My Pyramid http://bit.ly/lPpIX
Let’s take a look at the NEW My Pyramid
Sample Food Needs for a Pregnant Woman
Grain Group
Vegetable Group
Fruit Group
Milk Group
Meat & Bean Group
7-8 ounce-equivalent
3 cups
2 cups
3 cups
6 to 6.5 ounce equivalent
Basic Guide to Good Eating During Pregnancy
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Milk-Cheese Group
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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
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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
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3 servings (Pregnant Teens: add 1 serving)
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Count as 1 serving
 3/4 cup juice
 1 medium banana, apple or orange
Vegetable Group
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4 servings (Pregnant Teens: add 1
serving)
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Count as 1 serving
 1/2 cup cooked vegetables
 1 cup raw leafy vegetables
 3/4 cup juice.
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Include every day
 1 rich Vitamin C source such as citrus fruit and
1 dark green leafy vegetable
Bread and Cereals Group
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9 servings (Pregnant Teens: add 1 to 2
servings)
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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
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USE SPARINGLY
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Count as 1 serving
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1 Tbl. Corn 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
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Save these to eat only if you need extra calories after
eating the basic needed foods.
“Fast--Nutrient-Dense” Foods to pack
and take on the go!!!
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Single serve fruit
bowls
Soy milk
Tuna fish
Raisins
Yogurt
Easy-to-make trail
mix
Salad Bar
8. Baby carrots
9. String cheese
10. Boxed, calciumfortified orange juice
11. Single-serving boxes
of cereal
12. Single-serving
cottage cheese bowl
Foods to Avoid
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Ramen Noodles-HIGH IN SODIUM/SALT
Sodas-CAFIENE
Pre-packaged lunches (Ex. Lunchables)
Almost all prepared, frozen meals
Candy, cakes, and cookies-SUGAR
Raw (unpastuerized) milk
Soft cheeses
Raw or partially cooked eggs
Raw or undercooked meat, poultry, fish, or shellfish
Unpasteurized juices
Raw vegetable sprouts
Cold cuts, deli meats, hot dogs (unless they have
been reheated to steaming hot)
Eating Plan for a Mother-to-Be
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Directions:
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Plan a three-day menu for a mother-to-be.
Consider nutritional needs from the main food
groups of MyPyramid.
Use MyPyramid handout, notes, and textbook to
help you with the menu.
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Your first day is planned for you!
Sample
2,000 Calorie Menu
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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
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AFTERNOON SNACK
2 rice cakes
6 oz low-fat yogurt, plain
½ cup blueberries
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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
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BEDTIME SNACK
1 apple
2 cups popcorn, plain
¼ cup peanuts
My Pyramid game for kids…go
play…its FUN!!
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http://www.mypyramid.gov/kids/kids_game.ht
ml#
This is way cool……
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http://www.mypyramidtracker.gov/planner/l
aunch.aspx
Go to the following website.
“register” you are pretending
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Create a due date!!
Type meals you would normally eat OR
you can type in meals you would eat if you
were pregnant
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Start with breakfast and watch the calories go
up and added food groups each time you enter
a meal!
Individual Diet Information
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Go to:
http://www.mypyramid.gov/mypyramidmoms/index.
html
Enter data
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Make up info!!!
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Give yourself a DUE DATE!
Receive an individual diet plan
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Copy on paper what it says is best for you
Always check with the obstetrician before
beginning any type of diet
Key Terms Cards
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Pin a card to the back of each student.
Go around the room asking questions until
you guess what is on your back.
When you ask another student questions,
they are suppose to give you HINTS as to
what key term is on your back.
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It can be an example of the term
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ANY HINT, but the answer!!!
Prenatal Behavior
3.03 E Handout
 Directions:
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The next slide will be descriptions of
pregnant women behaviors.
On your own paper, write a + or – .
 If you think the woman is doing a
healthful thing, write a (+) in the
space provided.
 If you think her behavior could be
harmful, write a (-) in the space.
_____1. Mary wants to avoid looking pregnant
so she wears tight jeans to hold in her
stomach.
_____2. Mary drinks diet drinks during her
pregnancy so she will not gain more than 15
pounds.
_____3. Jennifer purchased a pair of flat shoes
one size larger than her usual shoe size.
_____4. Pamela likes to try new sports, but she
decided to postpone horseback riding until
after her baby is born.
_____5. Jamie takes her prescribed vitamin
supplements daily and eats a nutritious diet.
_____6. Sam is experiencing problems with
constipation. She decided to take a laxative and
did not consult her doctor.
_____7. Karen used to watch horror movies that
made her nervous and kept her awake. Since
becoming pregnant, she has switched to
watching comedy.
_____8. Linda quit smoking when she learned she
was pregnant, but doesn’t leave the room when
her husband or friends smoke.
_____9. Marilyn suspects she is pregnant, so she
stopped taking medications.
____10. Michelle waited seven months after her
measles vaccine before becoming pregnant.
____11. Sarah takes daily naps or finds time to
sit down and read a book.
____12. Lauren is allergic to cats. She
borrowed her friend’s allergy medication until
her next doctor’s visit.
Let’s check your answers….
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__-__ 1. Mary wants to avoid looking pregnant so she wears tight jeans to hold
in her stomach.
__-__ 2. Mary drinks diet drinks during her pregnancy so she will not gain more
than 15 pounds.
__+__ 3. Jennifer purchased a pair of flat shoes one size larger than her usual
shoe size.
__+__ 4. Pamela likes to try new sports, but she decided to postpone
horseback riding until after her baby was born.
__+__ 5. Jamie takes her prescribed vitamin supplements daily and eats a
nutritious diet.
__-__ 6. Sam is experiencing problems with constipation. She decided to take
a laxative and did not consult her doctor.
__+__ 7. Karen used to watch horror movies that made her nervous and kept
her awake. Since becoming pregnant, she has switched to watching comedy.
__-__ 8. Linda quit smoking when she learned she was pregnant, but doesn’t
leave the room when her husband or friends smoke.
__+__ 9. Marilyn suspects she is pregnant, so she stopped taking medications.
__+__ 10. Michelle waited seven months after her measles vaccine before
becoming pregnant.
__+__ 11. Sarah takes daily naps or finds time to sit down and read a book.
__-_ 12. Lauren is allergic to cats. She borrowed her friend’s allergy
medication until her next doctor’s visit.