A Healthy Pregnancy

PCD

Objective 3.03

http://www.safesurrender.net/

How much exercise would you say you get…..

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!??! Directions:

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!!!

Friday Saturday Sunday

Breakfast

Lunch

Dinner

Don’t forget to label your paper. It should look like this…..

Preparation for Pregnancy

A mother brings to her pregnancy, all of her previous life experiences, not; 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.

What is your definition of personal hygiene?

Taking care of your personal needs such as

bathing & any other things related to

maintaining the body.

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?

Low impact walking or Swimming

Avoid contact sports

Exercise during Pregnancy

Benefits: 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: Stretches for lower & upper back YOGA Pelvic tilts Kegels

Strengthens the pelvic floor muscles, which support the uterus, bladder and bowel

Clothing

Comfort is the “key!” Options

Maternity clothes Regular clothes in larger sizes

Guidelines for selecting clothes during pregnancy: 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

Poor diet during pregnancy causes? 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

25-30 pounds total (average weight)

2-5 pounds (lbs) in the 1st Trimester

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?

Increased clumsiness as mother adjusts to new weight distribution

Backaches are most common

Many women complain of leg & ankle swelling (edema) 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 7-8 ounce-equivalentVegetable Group 3 cupsFruit Group 2 cupsMilk Group 3 cupsMeat & Bean Group 6 to 6.5 ounce equivalent

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

Basic Guide to Good Eating During Pregnancy

Meat, Poultry, Fish and Beans3 servings

Count as one serving2 to 3 ounces meat, fish or poultry2 eggs2 slices lunch meat4 Tbls. peanut butter1 cup kidney, pinto or garbanzo

beans

Fruit Group

3 servings (Pregnant Teens: add 1 serving) Count as 1 serving

3/4 cup juice1 medium banana, apple or orange

Vegetable Group

4 servings (Pregnant Teens: add 1 serving) Count as 1 serving

1/2 cup cooked vegetables1 cup raw leafy vegetables3/4 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 bread1-ounce ready-to-eat cereal1/2 to 3/4 cup cooked cereal or pasta

Fats, Oils and Sweets Group USE SPARINGLY

Count as 1 serving 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 Save these to eat only if you need extra calories after Save these to eat only if you need extra calories after

eating the basic needed foods. eating the basic needed foods.

“Fast--Nutrient-Dense” Foods to pack and take on the go!!!

1. Single serve fruit bowls

2. Soy milk

3. Tuna fish

4. Raisins

5. Yogurt

6. Easy-to-make trail mix

7. Salad Bar

8. Baby carrots

9. String cheese

10. Boxed, calcium-fortified orange juice

11. Single-serving boxes of cereal

12. Single-serving cottage cheese bowl

Foods to Avoid1. Ramen Noodles-HIGH IN SODIUM/SALT2. Sodas-CAFIENE3. Pre-packaged lunches (Ex. Lunchables)4. Almost all prepared, frozen meals5. Candy, cakes, and cookies-SUGAR6. Raw (unpastuerized) milk7. Soft cheeses8. Raw or partially cooked eggs9. Raw or undercooked meat, poultry, fish, or shellfish10. Unpasteurized juices11. Raw vegetable sprouts12. Cold cuts, deli meats, hot dogs (unless they have

been reheated to steaming hot)

Eating Plan for a Mother-to-Be Directions:

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. Your first day is planned for you!

Sample 2,000 Calorie Menu

BREAKFAST½ 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

dressing1 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

My Pyramid game for kids…go play…its FUN!!

http://www.mypyramid.gov/kids/kids_game.html#

This is way cool…… http://www.mypyramidtracker.gov/planner/l

aunch.aspx Go to the following website. “register” you are pretending

Create a due date!! Type meals you would normally eat OR

you can type in meals you would eat if you were pregnant Start with breakfast and watch the calories go

up and added food groups each time you enter a meal!

Individual Diet Information Go to:

http://www.mypyramid.gov/mypyramidmoms/index.html

Enter data Make up info!!!

Give yourself a DUE DATE! Receive an individual diet plan

Copy on paper what it says is best for you

Always check with the obstetrician before

beginning any type of diet

Key Terms Cards

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. It can be an example of the term

ANY HINT, but the answer!!!

Prenatal Behavior3.03 E Handout

Directions: 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…. __-__ 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.