NUTRITION & EXERCISE DURING

PREGNANCY

Preparation for pregnancyPreparation for pregnancy

A mother brings to her pregnancy, all of A mother brings to her pregnancy, all of her previous life experiences; diet, food her previous life experiences; diet, food habits, attitudes. habits, attitudes.

Birth defects occur before the 10th week Birth defects occur before the 10th week of pregnancy. of pregnancy.

The outcome of her baby’s health depends The outcome of her baby’s health depends on mother’s nutritional state. on mother’s nutritional state.

Prepare body 2 years ahead. Prepare body 2 years ahead. If nutrients are lacking the mother suffers If nutrients are lacking the mother suffers

first and then the baby 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 GainWeight Gain

25-30 pounds Total 25-30 pounds Total (average weight)(average weight)

Two and five Two and five pounds in the first pounds in the first trimester trimester

About one pound About one pound per week for the per week for the rest of your rest of your pregnancy. pregnancy.

Distribution o f Weight GainDistribution o f Weight Gain

WEIGHT GAIN In POUNDSWEIGHT GAIN In POUNDS7.5 – 8.57.5 – 8.5

7.57.544

2.72.722

1.81.81.51.51010

28-29 Pounds Total28-29 Pounds Total

AREAAREA FetusFetus Stores of Fat & ProteinStores of Fat & Protein BloodBlood Tissue FluidsTissue Fluids UterusUterus Amniotic FluidAmniotic Fluid Placenta & CordPlacenta & Cord BreastsBreasts

Affect on bodyAffect on body

Increased clumsinessIncreased clumsiness Backache are the most common. Backache are the most common. Many women complain of leg- and Many women complain of leg- and

ankle-swelling (edema), but this ankle-swelling (edema), but this symptom is actually caused by the symptom is actually caused by the extra amount of blood in your body, extra amount of blood in your body, not fat.not fat.

Food Pyramid

Fatssparingly

Milk Meat3-4 2-3

Vegetables Fruit 4-5 3-4

Bread / Grain9-11

Food GroupsAnd Serving Amounts

Recommended Daily Allowance:Recommended Daily Allowance:

NormalNormal PregnantPregnant

FF MMCaloriesCalories 2,200 2,800 2,200 2,800 +300+300

BreadBread 9 9 11 11 9-119-11

VegetablesVegetables 4 4 99 4-54-5

FruitFruit 3 3 44 3-43-4

MilkMilk 3 3 33 3-43-4

MeatMeat 2 (6oz) 2 (6oz) 3 (7oz)3 (7oz) 2-32-3

Milk-Cheese GroupMilk-Cheese Group - 3 servings (Pregnant Teens: add 1 serving) - 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 Count as 1 serving: 1 cup milk, 1 1/2 cup cottage cheese; 2 cups ice cream; 2, 1-inch cubes cheese. cubes cheese.

Meat, Poultry, Fish and BeansMeat, Poultry, Fish and Beans - 3 servings - 3 servingsCount as one serving: 2 to 3 ounces meat, fish or poultry; 2 eggs; 2 slices lunch 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 beansmeat; 4 Tbls. peanut butter; 1 cup kidney, pinto or garbanzo beans

Fruit GroupFruit Group - 3 servings (Pregnant Teens: add 1 serving) - 3 servings (Pregnant Teens: add 1 serving)

Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange. Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange.

Vegetable GroupVegetable Group - 4 servings (Pregnant Teens: add 1 serving) - 4 servings (Pregnant Teens: add 1 serving)Count as 1 serving: 1/2 cup cooked vegetables; 1 cup raw leafy vegetables; 3/4 cup Count as 1 serving: 1/2 cup cooked vegetables; 1 cup raw leafy vegetables; 3/4 cup juice. juice.

• Include every day:Include every day:1 rich Vitamin C source such as citrus fruit and 1 dark green leafy vegetable. 1 rich Vitamin C source such as citrus fruit and 1 dark green leafy vegetable.

Bread and Cereals GroupBread and Cereals Group - 9 servings (Pregnant Teens: add 1 to 2 servings) - 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 Count as 1 serving: 1 slice bread; 1-ounce ready-to-eat cereal; 1/2 to 3/4 cup cooked cereal or pasta. cereal or pasta.

Fats, Oils and Sweets GroupFats, Oils and Sweets Group - Use Sparingly - Use Sparingly Count as 1 serving: 1 Tbl. corn, safflower or cottonseed oil used in cooking or in salad Count as 1 serving: 1 Tbl. corn, safflower or cottonseed oil used in cooking or in salad dressing; 1 Tbl. butter or margarine.dressing; 1 Tbl. butter or margarine.Cakes, pies, cookies, soft drinks, sugar, honey, candy, jams, jellies, gravies, butter, 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 sour cream - Save these to eat only if you need extra calories after eating the basic needed foods. needed foods.

Guide to Good Eating During PregnancyGuide to Good Eating During Pregnancy

Sample Menu? 2000 Sample Menu? 2000 CaloriesCalories

BREAKFASTBREAKFAST½ grapefruit½ grapefruit¾ cup oatmeal¾ cup oatmeal1 tsp raisins1 tsp raisins1 whole wheat 1 whole wheat

English muffinEnglish muffin1 tsp margarine1 tsp margarine

LUNCHLUNCHSalad with:Salad with:

1 cup romaine lettuce1 cup romaine lettuce½ cup kidney beans, ½ cup kidney beans,

cookedcooked½ fresh tomato½ fresh tomato1 oz skim mozzarella 1 oz skim mozzarella

cheesecheese2 tbsp low calorie 2 tbsp low calorie

Italian dressingItalian dressing1 bran muffin1 bran muffin½ cup cantaloupe chunks½ cup cantaloupe chunks

AFTERNOON SNACKAFTERNOON SNACK2 rice cakes2 rice cakes6 oz low-fat yogurt, plain6 oz low-fat yogurt, plain½ cup blueberries½ cup blueberries

DINNERDINNER¾ cup vegetables soup with ¾ cup vegetables soup with

¼ cup cooked barley¼ cup cooked barley3 oz chicken, w/o skin3 oz chicken, w/o skin1 baked potato1 baked potato½ cup cooked broccoli½ cup cooked broccoli1 piece whole wheat bread1 piece whole wheat bread1 tbsp margarine1 tbsp margarine1 fresh peach1 fresh peach

BEDTIME SNACKBEDTIME SNACK 1 apple1 apple

2 cups popcorn, plain2 cups popcorn, plain¼ cup peanuts¼ cup peanuts

““fast” foodfast” food

1.1. Single serve fruit Single serve fruit bowlsbowls

2.2. Soy milkSoy milk

3.3. Tuna fishTuna fish

4.4. RaisinsRaisins

5.5. YogurtYogurt

6.6. Easy-to-make trail Easy-to-make trail mixmix

7. Salad Bar7. Salad Bar

8. Baby carrots8. Baby carrots

9. String Cheese9. String Cheese

10. Boxed, calcium 10. Boxed, calcium fortified orange juicefortified orange juice

11. Single-serve boxes 11. Single-serve boxes of cerealof cereal

12. Single-serve 12. Single-serve cottage cheese bowlcottage cheese bowl

Foods to avoid:Foods to avoid:

1.1. Ramen NoodlesRamen Noodles

2.2. SodasSodas

3.3. Pre-packaged lunches Pre-packaged lunches

(like lunchables)(like lunchables)

4.4. Almost all prepared, frozen mealsAlmost all prepared, frozen meals

5.5. Iceberg lettuceIceberg 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.

Exercises

1. Stretches for lower back

2. Upper back stretch

3. Pelvic Tilts

4. Kegels