Pregnant Woman

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Pregnant Woman

• By Aimee B.
• and
• Brittany W.

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• Who Young Woman
• Age 27 years old
• Height 5 ft. 9 in.
• Weight 125 lb.
• Energy Level Medium
• Total Daily Caloric Intake Needed 2350 cal

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Basic Information

• A healthy diet is important because everything
  she eats and drinks affects her babys
  development.
• An increased daily serving of proteins and dairy
  products is needed during this time.
• She may also need to eat smaller meals more often
  instead of three larger ones.

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Basic Information continued

• Fluids are important to help maintain proper body
  temperature, to transport nutrients, and most
  importantly to cushion and protect the baby.

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Servings

• 3 servings of high protein foods
• 3-4 servings of dairy products
• 3-5 vegetables
• 2 servings of vitamin C-rich foods
• 8 cups of fluids

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Breakfast

• 1 cup of orange juice, 105 cal
• 1 cup of milk, 120 cal
• 2 eggs, 154 cal
• 2 slices of toast, 140 cal or 1 bagel, 195 cal
• 1 choice of fruit, 100 cal
• Total calories 619 cal or 674 cal

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Lunch

• 1 cup of milk, 120 cal
• 1 cup of juice, 105 cal
• 1 tuna or chicken sandwich on 2 slices of wheat
  bread with celery and onion, 184 cal
• Carrot sticks , 35 cal
• 1 piece of fruit, 80 cal
• Total calories 524 cal

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Dinner

• 1 cup of milk, 120 cal
• Roasted chicken or cooked fresh fish,
• 193 cal
• 2 vegetables, 130 cal
• 1 cup of cooked pasta, 200 cal
• 1 small roll, 70 cal
• Total Calories 713 calories

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Snacks 3 times a day

• Choices
• Carrot sticks with 2 tbsp. of dip
• Graham crackers, 8 small squares
• Yogurt, with fruit (1 cup)
• Pretzel snack mix
• Citrus fruits
• Nuts
• Approximately 500 cal

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FLUIDS

• DRINK AT LEAST 8 CUPS OF WATER A DAY!!!!!

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Exercise

• Stretching
• 20 minute walk at a leisure or brisk
  pace-depending, once or twice a day
• Low-impact aerobics 30 45 minutes, 3-5 times a
  week

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Good Stretching Tips!

• Overhead Press both arms push up to meet
  overhead from about shoulder level. Repeat
• Shoulder Raise With arms down by side, raise
  shoulder level then return to sides. Repeat.
• Chest Crossover Hold arms at shoulder level
  with elbows slightly bent. Bring arms together
  in front of your body, crossing forearms over the
  other. Repeat.
• Seated Leg Lift Sit down, bend legs, slowly
  bring legs up and straighten.

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Daily Schedule

• Breakfast
• Light Stretching (Use the Stretch Plan)
• 20 minute walk
• Snack
• Work around the house
• Lunch
• Low-impact aerobics
• Snack
• Work around the house
• Dinner
• 20 minute walk
• Snack
• Good nights sleep