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

Effect on bodyEffect 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

Calcium

Strengthens/hardens baby’s bones Strengthens/hardens developing teeth Needed for Blood Clotting Helps regulate heart/muscle functioning Controls nerve impulses Milk, Yogurt, Collard/Mustard Greens Canned Sardines/Salmon

Folic Acid

Helps prevent Anemia Reduces Birth Defects Leafy Vegetables Lentils & Beans

Zinc

Reduces Birth Defects Reduces Premature Births Meat, Poultry, Seafood, Eggs

Iron

Helps prevent Anemia Meat, Poultry, Eggs, Fortified Cereals

Caffeine

Coffee, tea, chocolate, some soft drinks Medical studies reported birth defects when

a lot of caffeine is consumed. Best to drink them with/after meals Keep to moderate 300-400 mg. Per day

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 fortified orange juicejuice

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.

Substance Use – Smoking, Alcohol, Drugs Lowers birth weight Increase risk of birth defects Baby does not develop good muscle control

Constipation

Drink 8 or more glasses of liquids daily Eat raw vegetables & fruit Select a bran cereal for breakfast/snack Add kidney beans/garbanzo beans to salads Exercise more frequently

Exercise during Pregnancy Cont. Exercise during pregnancy is very beneficial,

important, and if done correctly, is very safe. It reduces fatigue and helps manage stress. By

increasing endurance and strengthening muscles, exercise also helps prepare for the strain of labor. Women who exercise while pregnant seem to recover faster after the baby is born. But caution must be exercised as your body is at a higher risk for injury during pregnancy.

Correct posture during exercise is essential in preventing injury.

Exercise during Pregnancy Cont. One of the best exercises during pregnancy is walking. All that is

needed are comfortable walking shoes and a place to walk. Twenty minutes of walking a day can lift your spirits and strengthen your body. Swimming, low-impact aerobics, and yoga are also good exercises during pregnancy.

If you already exercise regularly, review your activities. As your pregnancy develops, you may need to slow down or change some of your exercise routines, especially if you feel awkward or lose your balance easily. A good rule is avoid overheating or getting out of breath.

  A variety of changes occur to a woman’s body when pregnant.

Regular exercise can benefit those changes.

Exercise during Pregnancy Cont.

1. To help prepare your body for the stress of labor and delivery.

a. To gain flexibility and strengthen muscles used during childbirth.

Normal hormone changes cause ligaments and joints to relax. This increases the chance of sprains. Strength and flexibility decrease the risk of straining a muscle or joint.

b. To improve stamina. To help relieve back pain. To improve posture.

WHY EXERCISE

Exercise during Pregnancy Cont. Improves balance As the uterus grows bigger,

the body's center of gravity changes, making it easier for the pregnant woman to lose her balance. Exercise helps the individual easily adapt to her changing shape

To help your body more efficiently carry the load during pregnancy.

To improve circulation.

Exercise during Pregnancy Cont. Lowers blood pressure and resting heart rate

Aerobic exercise – like walking or biking -conditions the heart and lungs.

Pregnancy can affect breathing. Expect to feel out of breath sooner than you normally would. If you can talk while you exercise, you are probably exercising at the right level. If you get out of breath, cut back. Lung fitness is improved with aerobic exercise.

Because of the extra effort your heart makes during pregnancy, it beats faster. Even moderate exercise can make your heart stronger. During exercise, keep your heart rate lower than 140 beats per minute

Exercise during Pregnancy Cont. Improve self image. Regain figure faster.

Before starting any exercise program, check with your healthcare provider first. Certain medical problems do not allow exercise during pregnancy. Remember, exercise for good health, fitness, and fun.

Don’t begin a new sport or aerobic type exercise for the first time if pregnant.

Don’t go over 8000 ft above sea level and over exert in last 3 months because oxygen supply will be cut/down to the fetus.

Exercises

1. Stretches for lower backGently pull knee towards chest – hold leg behind thigh, NOT on top of your knee. (point knee towards ear)Gently pull both knees towards chest – holding legs behind thighs. HOLD for 15 seconds.Upper back stretch

2. Upper back stretchSit with soles of feet together, but about 15” away from pelvis.Pull in abdominal muscles, rounding your back.Gently tuck chin to chest, stretching upper back, HOLD 15 seconds.

Exercises Cont.3. Pelvic Tilts

1. Laying down, knees bent, feet flat on the floor. Tilt pelvis back to flatten the “hollow” in low back.

2. On al four – “cat-back” raises,

3. Standing – bend knees.

4. Kegels1. Tighten pelvic floor muscles – hold 3-5 seconds.

50/day(think of pulling the muscles “up” & “in” & gently release)

2. Elevator1. Gradually tighten pelvic floor muscles – going

from the “first floor” to the “fourth floor”.