Transcript Nutrition during Pregnancy Power Point

NUTRITION & EXERCISE
DURING PREGNANCY
Preparation for pregnancy





A mother brings to her pregnancy, all of her
previous life experiences; diet, food habits,
attitudes.
Birth defects occur before the 10th week of
pregnancy.
The outcome of her baby’s health depends on
mother’s nutritional state.
Prepare body 2 years ahead.
If nutrients are lacking the mother suffers first
and then the baby suffers.
Bad diet can cause:








Premature birth
Low birth weight
Feeble, weak
Inability to breast feed
Deformed babies
complications at birth
Depression
Babies have fewer brain cells
Weight Gain



25-30 pounds Total
(average weight)
Two and five
pounds in the first
trimester
About one pound
per week for the
rest of your
pregnancy.
Distribution o f Weight Gain
WEIGHT GAIN In POUNDS
7.5 – 8.5
7.5
4
2.7
2
1.8
1.5
10
28-29 Pounds Total
AREA

Fetus

Stores of Fat & Protein

Blood

Tissue Fluids

Uterus

Amniotic Fluid

Placenta & Cord

Breasts
Effect on body



Increased clumsiness
Backache are the most common.
Many women complain of leg- and
ankle-swelling (edema), but this
symptom is actually caused by the
extra amount of blood in your body,
not fat.
Food Pyramid
Food Groups
And
Serving Amounts
Fats
sparingly
Milk
3-4
Vegetables
4-5
Meat
2-3
Fruit
3-4
Bread / Grain
9-11
Calcium







Strengthens/hardens baby’s bones
Strengthens/hardens developing teeth
Needed for Blood Clotting
Helps regulate heart/muscle functioning
Controls nerve impulses
Milk, Yogurt, Collard/Mustard Greens
Canned Sardines/Salmon
Folic Acid




Helps prevent Anemia
Reduces Birth Defects
Leafy Vegetables
Lentils & Beans
Zinc



Reduces Birth Defects
Reduces Premature Births
Meat, Poultry, Seafood, Eggs
Iron


Helps prevent Anemia
Meat, Poultry, Eggs, Fortified Cereals
Caffeine




Coffee, tea, chocolate, some soft drinks
Medical studies reported birth defects when
a lot of caffeine is consumed.
Best to drink them with/after meals
Keep to moderate 300-400 mg. Per day
Recommended Daily Allowance:
Normal
Calories
F
2,200
Pregnant
M
2,800
+300

Bread
9
11
9-11

Vegetables
4
9
4-5

Fruit
3
4
3-4

Milk
3
3
3-4

Meat
2 (6oz)
3 (7oz)
2-3
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, 1inch 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 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.
Sample Menu? 2000 Calories


BREAKFAST
½ grapefruit
¾ cup oatmeal
1 tsp raisins
1 whole wheat
English muffin
1 tsp margarine
LUNCH
Salad with:
1 cup romaine lettuce
½ cup kidney beans, cooked
½ fresh tomato
1 oz skim mozzarella cheese
2 tbsp 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 tbsp margarine
1 fresh peach

BEDTIME SNACK
1 apple
2 cups popcorn, plain
¼ cup peanuts
“fast” food
1.
2.
3.
4.
5.
6.
Single serve fruit
bowls
Soy milk
Tuna fish
Raisins
Yogurt
Easy-to-make trail
mix
7.
8.
9.
10.
Salad Bar
Baby carrots
String Cheese
Boxed, calcium
fortified orange juice
11. Single-serve boxes
of cereal
12. Single-serve cottage
cheese bowl
Foods to avoid:
1. Ramen Noodles
2. Sodas
3. Pre-packaged lunches
(like lunchables)
4. Almost all prepared, frozen meals
5. Iceberg lettuce
Exercise during Pregnancy








Reduces fatigue and helps manage stress
Increases endurance and strengthening
muscles
Help relieve back pressure
Improve posture and balance
Improve circulation & lowers
blood pressure
Helps prepare for the strain of labor.
Improve self image.
Regain figure faster.
Substance Use – Smoking, Alcohol,
Drugs



Lowers birth weight
Increase risk of birth defects
Baby does not develop good muscle control
Constipation





Drink 8 or more glasses of liquids daily
Eat raw vegetables & fruit
Select a bran cereal for breakfast/snack
Add kidney beans/garbanzo beans to salads
Exercise more frequently
Exercise during Pregnancy Cont.



Exercise during pregnancy is very beneficial,
important, and if done correctly, is very safe.
It reduces fatigue and helps manage stress. By
increasing endurance and strengthening muscles,
exercise also helps prepare for the strain of labor.
Women who exercise while pregnant seem to
recover faster after the baby is born. But caution
must be exercised as your body is at a higher risk
for injury during pregnancy.
Correct posture during exercise is essential in
preventing injury.
Exercise during Pregnancy Cont.

One of the best exercises during pregnancy is walking. All that is
needed are comfortable walking shoes and a place to walk.
Twenty minutes of walking a day can lift your spirits and
strengthen your body. Swimming, low-impact aerobics, and yoga
are also good exercises during pregnancy.

If you already exercise regularly, review your activities. As your
pregnancy develops, you may need to slow down or change
some of your exercise routines, especially if you feel awkward or
lose your balance easily. A good rule is avoid overheating or
getting out of breath.


A variety of changes occur to a woman’s body when pregnant.
Regular exercise can benefit those changes.
Exercise during Pregnancy Cont.
WHY
EXERCISE
1. To help prepare your body for the stress of labor
and delivery.
a. To gain flexibility and strengthen muscles used
during childbirth.



Normal hormone changes cause ligaments and joints to
relax. This increases the chance of sprains. Strength and
flexibility decrease the risk of straining a muscle or joint.
b. To improve stamina.
To help relieve back pain.
To improve posture.
Exercise during Pregnancy Cont.



Improves balance As the uterus grows
bigger, the body's center of gravity changes,
making it easier for the pregnant woman to
lose her balance. Exercise helps the
individual easily adapt to her changing shape
To help your body more efficiently carry the
load during pregnancy.
To improve circulation.
Exercise during Pregnancy Cont.
Lowers blood pressure and resting heart rate

Aerobic exercise – like walking or biking -conditions the
heart and lungs.



Pregnancy can affect breathing. Expect to feel out of breath
sooner than you normally would. If you can talk while you
exercise, you are probably exercising at the right level. If you
get out of breath, cut back. Lung fitness is improved with
aerobic exercise.
Because of the extra effort your heart makes during
pregnancy, it beats faster. Even moderate exercise can
make your heart stronger. During exercise, keep your
heart rate lower than 140 beats per minute
Exercise during Pregnancy Cont.
Improve self image.
Regain figure faster.





Before starting any exercise program, check with your
healthcare provider first. Certain medical problems do not
allow exercise during pregnancy. Remember, exercise for
good health, fitness, and fun.
Don’t begin a new sport or aerobic type exercise for the
first time if pregnant.
Don’t go over 8000 ft above sea level and over exert in
last 3 months because oxygen supply will be cut/down to
the fetus.
Exercises
1. Stretches for lower back
Gently pull knee towards chest – hold leg behind
thigh, NOT on top of your knee. (point knee towards
ear)
Gently pull both knees towards chest – holding legs
behind thighs. HOLD for 15 seconds.Upper back
stretch
2. Upper back stretch
Sit with soles of feet together, but about 15” away
from pelvis.
Pull in abdominal muscles, rounding your back.
Gently tuck chin to chest, stretching upper back,
HOLD 15 seconds.
Exercises Cont.
3. Pelvic Tilts
1.
2.
3.
Laying down, knees bent, feet flat on the floor. Tilt
pelvis back to flatten the “hollow” in low back.
On al four – “cat-back” raises,
Standing – bend knees.
4. Kegels
1.
2.
Tighten pelvic floor muscles – hold 3-5 seconds.
50/day(think of pulling the muscles “up” & “in” &
gently release)
Elevator
1. Gradually tighten pelvic floor muscles – going
from the “first floor” to the “fourth floor”.