3.03-Healthy Pregnancy
Preparation for Pregnancy
A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes.
Birth defects occur before the 10th week of pregnancy.
The outcome of her baby’s health depends on the mother’s nutritional state.
A woman should prepare her body 2 years ahead. If nutrients are lacking, the mother suffers first and
then the baby suffers.
3.03-Healthy Pregnancy
Physical Activity and Exercise
What kind of physical activity and exercise does a pregnant woman need?
3.03-Healthy Pregnancy
Physical Activity and Exercise during Pregnancy
What are the benefits of physical activity and exercise during pregnancy?
3.03-Healthy Pregnancy
Clothing
Comfort is the key! Options
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?
3.03-Healthy Pregnancy
Effects of Poor Eating Habits
What may be the effects of poor eating habits during pregnancy?
3.03-Healthy 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 the pregnancy
3.03-Healthy Pregnancy
Distribution of Weight Gain
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 & Umbilical Cord 1.5 Breasts 10
Total: 28-29 pounds
3.03-Healthy Pregnancy
Sample Food Needsfor a Pregnant Woman
Grain Group 7-8 ounce-equivalentVegetable Group 3 cupsFruit Group 2 cupsMilk Group 3 cupsMeat/Bean Group 6 to 6.5-oz.- equivalent
3.03-Healthy Pregnancy
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
3.03-Healthy 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 servingsCount 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.
Basic Guide to Good Eating During Pregnancy
3.03-Healthy 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.
A Closer Look . . . Basic Guide to Good Eating During Pregnancy
3.03-Healthy Pregnancy
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 Tbs. peanut butter; 1 cup kidney, pinto or garbanzo beans
A Closer Look . . . Basic Guide to Good Eating During Pregnancy
3.03-Healthy Pregnancy
Fruit Group - 3 servings
(Pregnant Teens: add 1 serving)
Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange.
A Closer Look . . . Basic Guide to Good Eating During Pregnancy
3.03-Healthy Pregnancy
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.
A Closer Look . . . Basic Guide to Good Eating During Pregnancy
3.03-Healthy Pregnancy
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.
A Closer Look . . . Basic Guide to Good Eating During Pregnancy
3.03-Healthy Pregnancy
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.
A Closer Look . . . Basic Guide to Good Eating During Pregnancy
3.03-Healthy Pregnancy
Sample 2000-Calorie Menu BREAKFAST
½ 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 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
3.03-Healthy Pregnancy
“Fast” Foods that Are Nutrient-Dense
1. Single-serve fruit bowls
2. Soy milk
3. Tuna fish
4. Raisins
5. Yogurt
6. Easy-to-make trail mix
7. Salad Bar
Can you list more?
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3.03-Healthy Pregnancy
Foods to Avoid
1. Ramen Noodles2. Sodas3. Pre-packaged lunches (like Lunchables)4. Almost all-prepared frozen meals5. Candy, cakes, and cookies 6. Raw (unpastuerized) milk7. Soft cheeses