Healthy Eating DURING Pregnancy

1. Healthy Eating DURING Pregnancy Staying Healthy for You & Your Baby

2. Examples of Healthy Choices • Eat healthy • Be active & exercise safely • Stop smoking • Stop drinking alcohol • Take a prenatal vitamin every day • Wash hands with soap and water

3. Special Needs Take a prenatal multivitamin every day to help you & your baby get the folic acid, iron, & calcium you both need!

4. Food Safety • Wash your hands • Heat your meat • Heat processed deli meats until steaming hot • Eat 2 meals of seafood per week • 8-12 ounces total • Okay to eat shrimp, crab, canned light tuna (pink), salmon, catfish, & tilapia

5. Eating for Two? • Not really… • Your baby’s stomach is still small • Only need an extra 300 calories during the 2nd and 3rd trimesters • Spend these extra calories wisely on healthy foods for you & your baby – avoid “empty” calories like sugary beverages

6. Healthy Weight Gain *Weekly weight gain for 2nd & 3rd trimesters (1-4 pound weight gain recommended in the first trimester)

7. MyPlate

9. How to Read a Food Label

10. Healthy Eating Tips • Choose MyPlate! • Eat breakfast every day • Eat small, frequent meals & snacks • Make half your grains whole • Whole grains: brown rice, whole-wheat pastas/breads • Vary your veggies & fruits by colors • Go lean with protein • Eat/drink at least 3 servings of dairy each day

11. Healthy Eating Tips • Choose low-fat or fat-free milk, yogurt, & cheese for extra calcium • Drink 8-10 cups of water per day • Limit caffeine intake to one 12-ounce cups of coffee or less than 200 mg/day • Avoid alcohol, soda, & other sugary drinks • Take a prenatal vitamin every day • Wash your hands & heat your meat

12. Healthy Eating Goals • I will eat a healthy breakfast everyday. • I will eat 3 small meals a day with 2-3 snacks. • I will avoid sodas & sugary beverages. I will eat my calories instead of drink my calories. • I will eat a piece of fruit with lunch & another piece for a snack. • I will eat a colorful vegetable with dinner every night. • I will drink at least one glass of milk each day. • I will help my family to eat healthy too!

13. Local Food Resources • Special Supplemental Nutrition Program for Women, Infants, & Children (WIC) • Fresh fruits & vegetables • Juice • Peanut butter • Milk, cheese, & eggs • Dried peas or beans • Whole wheat & corn tortillas • Cereals, including whole grains • Whole wheat bread & brown rice • Ask your health care provider for a WIC referral & make a WIC appointment at your local health center

14. Local Food Resources • Supplemental Nutrition Assistance Program (SNAP, formerly known as Food Stamps) • Apply at your local Food Assistance Office • 2001 12th Avenue North Birmingham, AL 35234 • (205) 423-4200

15. If you have questions… Call your nutritionist: Meg Davis (205) 934-1326

16. PHYSICAL ACTIVITY DURING Pregnancy Staying Healthy for You & Your Baby

17. Examples of Healthy Choices • Eat healthy • Be active & exercise • Stop smoking • Stop drinking • Take a prenatal vitamin every day • Wash hands with soap and water

18. Possible Benefits of Activity • During pregnancy… • Helps you sleep better • Reduces backaches, constipation, & swelling • Improves your mood • Increases your energy • May help prevent pre-eclampsia & gestational diabetes

19. Possible Benefits of Activity • During labor & delivery… • May lower your chance of pre-term birth • May improve your physical ability to handle labor • After delivery… • Helps you recover faster after you deliver • Makes it easier for you to reach a healthy weight after your baby is born

20. Recommendations for Activity • Check with your doctor before starting or continuing an exercise program • Be active at least 30 minutes a day, most days of the week • Be active at least 10 minutes at a time • Walk, swim, dance, or join a class like aerobics

21. Stay Safe during Activity • Warm-up before & cool-down after exercising • Drink lots of fluid before, during, & after exercising • You should be able to talk while exercising – if not, you may be overdoing it • Take breaks often, if you feel short of breath, uncomfortable, or tired • Be careful not to lose your balance

22. Activities to Avoid during Pregnancy • Do not exercise on your back after the 1st trimester • Do not exercise in extreme heat or humidity • Avoid jerky, bouncy, or high-impact movements • Avoid activities where you could get hit in the stomach or where you have a high risk of falling

23. Local Activity Resources • UAB Hospital & Academic Walking Trails • Railroad Park • Free classes on weeknights from 6-7 PM • YMCA membership • Access to classes & equipment • Financial aid available

24. Resistance Training • Warm-up • 10-15 minutes • Easy stretching or slow walking • Resistance Training • 15-30 minute session • 3 times per week • 2-3 sets of 12-20 reps

25. 1. Chair Squats

26. 2. Leg Extensions

27. 3. Leg Curls

28. 4. Calf Raises

29. 5. Side Leg Raises

30. 6. Back Leg Raises

31. 7. Wall Push-ups

32. 8. Overhead Arm Raises

33. 9. Side Arm Raises

34. 10. Front Arm Raises

35. 11. Arm Curls

36. 12. Chair Dips

37. If you have questions… Call your nutritionist: Meg Davis (205) 934-1326