a healthy pregnancy. preparation for pregnancy the outcome of a baby’s health depends on the...
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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
3.03-Healthy Pregnancy
Personal HygieneMaintain personal grooming and body care
habits:Bathe dailyHave a dental check-up every 6 monthsAvoid very hot or very cold bathsReplace tub baths with showers or sponge
baths during the last four to six weeks of pregnancy
3.03-Healthy Pregnancy
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
3.03-Healthy Pregnancy
Physical Activity and ExerciseWhat 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 flow of urine
3.03-Healthy Pregnancy
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?
3.03-Healthy Pregnancy
ClothingComfort is the key!Options:
Maternity clothes – garments especially designed for pregnancy in one’s regular size
Regular clothes in larger sizesWhat 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 heels
3.03-Healthy Pregnancy
Nutrition and 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 your pregnancy
Distribution of Weight GainAREA Weight Gain in PoundsFetus 7.5 – 8.5Stores of Fat & Protein 7.5Blood 4Tissue Fluids 2.7Uterus 2Amniotic Fluid 1.8Placenta & Umbilical Cord 1.5Breasts 2-3 TOTAL 25-30 pounds Total
What effect does pregnancy have on the body?
• Increased clumsiness as mother adjusts to new weight distributions
• Backaches are the most common• Many women complain of leg and ankle
swelling (edema) but this symptom is actually caused by the extra amount of fluid, not fat, in the body.
3.03-Healthy Pregnancy
Effects of Poor Eating Habits What may be the effects of poor eating
habits during pregnancy?Premature birthLow birth weightFeeble, weak Inability to breast-feedMalformed babiesComplications at birthDepression in motherBabies with impaired brain cells
Choose My Plate
• http://www.choosemyplate.gov/mypyramidmoms/
• http://americanpregnancy.org/pregnancyhealth/pregnancynutrition.html
Choosemyplate.gov formerly My Pyramid
Sample Food Needs for a Pregnant Woman
Grain Group 7-8 ounce-equivalent (about 1 cup)Vegetable Group 3 cupsFruit Group 2 cupsMilk Group 3 cupsMeat & Bean Group 6 to 6.5 ounce-equivalent
3.03-Healthy Pregnancy
3.03-Healthy Pregnancy
Basic Guide to Good Eating During PregnancyMilk-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 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
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 dressing
1 bran muffin½ cup cantaloupe chunks
AFTERNOON SNACK2 rice cakes6 oz low-fat yogurt, plain½ cup blueberries
DINNER¾ cup vegetable 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 SNACK1 apple2 cups popcorn, plain¼ cup peanuts
3.03-Healthy Pregnancy
“Fast” Foods that Are Nutrient-Dense
1. Single-serve fruit bowls2. Soy milk3. Tuna fish4. Raisins5. Yogurt6. Easy-to-make trail mix7. Salad Bar
Can you list more?8.9. 10.11.12.13.14.
Foods to AvoidRaw meatFish with Mercury (tuna, grouper)Raw eggsAlcoholUnwashed vegetablesRamen NoodlesSodasPre-packaged lunches (like Lunchables)
and deli meatAlmost all prepared, frozen mealsCandies, cakes, and cookies Raw (unpasteurized) milkSoft cheeses
Healthful eating habits for a healthy mother and baby
Choose nutrient-dense foodsEat an extra 300 calories the last six months of
pregnancyEat no more than 12 ounces of low-mercury fish
and shellfish per weekAvoid food-borne illnessTalk 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
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