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A Healthy Pregnancy

A Healthy Pregnancy. Preparation for Pregnancy. A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes. Many birth defects occur before the 10th week of pregnancy.

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A Healthy Pregnancy

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  1. A Healthy Pregnancy 3.03-Healthy Pregnancy

  2. Preparation for Pregnancy • A mother brings to her pregnancy all of her previous life experiences---including diet, food habits, and attitudes. • Many 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

  3. What can you do 12-24 months before getting Pregnant??? • Get to a healthy weight • Get in good physical shape • Stabilize your blood pressure and diabetes and any other medical conditions • Make healthy food choices • Take vitamins • Avoid drugs/alcohol and smoking 3.03-Healthy Pregnancy

  4. Personal Hygiene What is your definition of personal hygiene? What are the benefits of good hygiene during pregnancy? 3.03-Healthy Pregnancy

  5. Rest and Sleep How many hours of sleep does a person who is pregnant need? 8+ hours If possible…frequent naps or rest breaks during the day. 3.03-Healthy Pregnancy

  6. Physical Activity and Exercise What about exercise considerations during pregnancy? • Get your doctor’s permission • Moderation • No contact 3.03-Healthy Pregnancy

  7. Physical Activity and Exercise during Pregnancy What are the benefits of physical activity and exercise during pregnancy? 3.03-Healthy Pregnancy

  8. Exercise…the benefits • Builds endurance and physical strength • Decreases fatigue • Relieves back pressure/discomfort • Improves posture • Improves circulation & lowers blood pressure • Helps prepare for labor • Improves self image • Helps a women regain her pre-pregnancy figure faster 3.03-Healthy Pregnancy

  9. Exercises What are some exercises suggested for pregnant women? • Swimming • Walking • Low Impact Aerobics/ Yoga • Most activities done before pregnancy! 3.03-Healthy Pregnancy

  10. Clothing • Comfort is the key! • Options • Maternity clothes – garments especially designed for pregnancy in one’s regular size • Regular clothes in larger sizes 3.03-Healthy Pregnancy

  11. What are some guidelines for selecting clothes during pregnancy? -No tight waist bands -Loose fitting is best -Avoid high heels 3.03-Healthy Pregnancy

  12. Tips for Saving $ on Maternity Clothes • Shop at Thrift shops or Garage sales • Borrow from friends and family • Buy items that are on sale that you can mix and match • Wear your regular clothes as long as possible • Sew an outfit • Do you really need a maternity coat if your baby is due in the late fall? • Only buy what you need and save money for things needed after the baby arrives. 3.03-Healthy Pregnancy

  13. Maternity Clothing Stretchable Panel Loose Fitting & Easy Care--- Machine Washable 3.03-Healthy Pregnancy

  14. Nutrition and Pregnancy 3.03-Healthy Pregnancy

  15. Effects of Poor Eating Habits What may be the effects of poor eating habits during pregnancy? 3.03-Healthy Pregnancy

  16. 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

  17. AREAWeight 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 Distribution of Weight Gain 3.03-Healthy Pregnancy

  18. Affect on body What effect does pregnancy have on the body? 3.03-Healthy Pregnancy

  19. Sample Food Needsfor a Pregnant Woman Grain Group 7-8 ounce-equivalent Vegetable Group 3 cups Fruit Group 2 cups Milk Group 3 cups Meat/Bean Group 6 to 6.5-oz.- equivalent MyPyramid 3.03-Healthy Pregnancy

  20. 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

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  23. Basic 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, 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. 3.03-Healthy Pregnancy

  24. A Closer Look . . . Basic 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, 1-inch cubes cheese. 3.03-Healthy Pregnancy

  25. A Closer Look . . . Basic Guide to Good Eating During 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 3.03-Healthy Pregnancy

  26. A Closer Look . . . Basic Guide to Good Eating During Pregnancy • Fruit Group - 3 servings (Pregnant Teens: add 1 serving) Count as 1 serving: 3/4 cup juice; 1 medium banana, apple or orange. 3.03-Healthy Pregnancy

  27. A Closer Look . . . Basic Guide to Good Eating During 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. 3.03-Healthy Pregnancy

  28. A Closer Look . . . Basic Guide to Good Eating During 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. 3.03-Healthy Pregnancy

  29. A Closer Look . . . Basic Guide to Good Eating During 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. 3.03-Healthy Pregnancy

  30. BREAKFAST ½ grapefruit ¾ cup oatmeal 1 t. raisins 1 whole wheat English muffin 1 t. margarine LUNCH Salad with: 1 cup romaine lettuce ½ cup kidney beans, cooked ½ fresh tomato 1 oz skim mozzarella cheese 2 T. 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 T. margarine 1 fresh peach BEDTIME SNACK 1 apple 2 cups popcorn, plain ¼ cup peanuts Sample 2000-Calorie Menu 3.03-Healthy Pregnancy

  31. Single-serve fruit bowls Soy milk Tuna fish Raisins Yogurt Easy-to-make trail mix Salad Bar Can you list more? 8. 9. 10. 11. 12. 13. 14. “Fast” Foods that Are Nutrient-Dense 3.03-Healthy Pregnancy

  32. Foods to Avoid • Ramen Noodles • Sodas • Pre-packaged lunches (like Lunchables) • Almost all-prepared frozen meals • Candy, cakes, and cookies • Raw (unpastuerized) milk • Soft cheeses 3.03-Healthy Pregnancy

  33. Foods to Avoid List other food items to avoid: 8. 9. 10. 11. 12. 3.03-Healthy Pregnancy

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