Understand
the relationship between weight and
increased risk of hypertension.
Understand the
relationship between weight and increased risk of gestational diabetes.
Identify 3
tips to decrease fat in your diet.
First name
Last name
Birthday of name entered above
Weight is a good
measure that the baby is growing. Too much or not enough weight gain may
indicate a potential problem. This class looks at some of the problems
caused by too much weight gain.
Everyone knows
the first problem. Too much weight gain is difficult to lose after the baby
is born. The ideal weight gain during pregnancy is 25-40 pounds. This weight
gain ensures that both the fetus and mother are getting adequate nutrition
for growth and development. A gain of more than 40 pounds (unless its
multiple fetuses) is harder to lose and puts the mother at risk for weight
related diseases. These diseases include:
Diabetes
Heart disease
COPD and sleep
apnea
Cancer
Osteoarthritis
(deterioration of joints)
Gallbladder
disease and gallstones
Liver disease
Reproductive
problems
The more
overweight you are the more at risk you are
for developing weight-related diseases. Other factors that increase your
risk are family history of chronic diseases, pre-existing medical conditions
and body shape (fat mostly around waist).
Increased weight
can also put you and the baby at risk before and during delivery.
Activity 1:
List two
diseases related to weight/obesity:
1.
2.
Pre-pregnancy
Weight
The following
table has the weight in pounds that you started at pregnancy. You can use this to determine
if you are gaining too much weight.
Remember!! Dieting is not the best way to maintain a healthy weight. It is
better to make healthy eating changes. Become aware of portion sizes and eat a variety
of foods from the food guide pyramid.
Height without
Shoes
Underweight
(if you weight this or less in pounds)
Normal Weight
(pounds)
Overweight
(if you weigh this or more in pounds)
4'10"
88
89-108
109
4'11"
91
92-112
113
5'
94
95-115
116
5'1"
99
100-121
122
5'2"
104
105-127
128
5'3"
108
109-132
133
5'4"
113
114-138
139
5'5"
118
119-144
145
5'6"
123
124-150
151
5'7"
127
128-155
156
5'8"
132
133-161
162
5'9"
137
138-167
168
5'10"
142
143-173
174
5'11"
146
147-178
179
6'
151
152-184
185
What is the
average weight gain during pregnancy:
1st
trimester 3-5 pounds
2nd
trimester ¾ - 1 pound a week
3rd
trimester ¾ - 1 pound a week
More than two
pounds a week usually results in putting on body fat.
Activity 2:
True or False
1. It is ok to
diet during pregnancy.
True
False
2. It's ok to
gain more than 2 pounds a week because you're eating for two.
True
False
Hypertension
Hypertension
is high blood pressure, a serious problem that affects one out of every six
people. Many people are not aware they have high blood
pressure because they don't have any symptoms. During pregnancy, it can be
more serious because it can affect both you and the baby.
Blood pressure
is the measurement of the pressure of blood against the walls of blood
vessels as it's pumped through the body. The top number (systolic) measures
pressure during a heartbeat. The bottom number (diastolic) measures pressure
between heartbeats. Non-pregnant hypertension is classified as the top
number over 140 and the bottom number 90 and above.
Activity 3:
1. Do most
people know if they have high blood pressure?
Yes
No
2. Does blood
hypertension affect both you and the baby?
Yes
No
How Does High
Blood Pressure Affect Pregnancy? Serious
complications can occur during pregnancy because of high blood pressure. It can cause a
decreased supply of blood and oxygen to mom and baby. It can also lead to:
Kidney
problems in mom
Breathing
problems
Stroke
Growth problems
for baby
Nearly 5-10% of
pregnant women will develop high blood pressure. It usually develops after
the 24th week of pregnancy. The women more at risk are:
1st
pregnancy under 17 or over 35
Family history
of high blood pressure
Multiple
fetuses (twins or triplets)
Poor diets
Overweight
Smoking
Health
problems (diabetes, kidney disease)
High blood
pressure in most women will go away after the baby is born. Women with
kidney disease, diabetes or other health problems may continue to experience
high blood pressure after the baby is born.
Toxemia and pre-eclampsia
are complications from high blood pressure. Warning signs include migraine
type headaches that won't go away, blurred vision or spots, dull aching pain
in your upper abdomen, heartburn, increased swelling (face and hands),
decrease in baby's movements. If you experience any of the above signs or
symptoms contact your physician.
What can you do
to prevent or control hypertension?
We
can do something about some of the
risk factors for hypertension like diabetes, over weight, too much salt in
the diet or inactivity . Other risk factors may
be genetic and it's hard to do anything about genes.
So what can
you do?
Watch what you eat (eat the right
amount of foods).
Watch how much
you eat (know your portion sizes).
Eat a variety
of foods from the food guide pyramid.
Check fat
grams in diet. No more than
30% of calories should come from fat and less than 12% from saturated.
Increase
your activity level.
Follow a diet
rich in fruits and vegetables, grains and low fat dairy products.
The DASH diet
is a good diet for control of high blood pressure. To find out more
about this diet click on the links below:
Diabetes is a
disorder that prevents the body from using food properly. Our body gets
most of it's energy from glucose, a simple sugar that comes from simple
carbohydrates like jelly, honey, sugar, colas or sweets. We also get glucose
from complex carbohydrates such as pasta, bread and potatoes. Insulin, a hormone
produced in the pancreas, helps the body take the glucose from the blood and
deliver it to muscles and other tissues in the body to be used as energy.
Without insulin the glucose accumulates in the blood instead of being used
as fuel.
There are
several kinds of diabetes:
Insulin
dependent or Type 1 normally begins at birth or early in life. Type 1 is usually regulated by
insulin injections.
Non-insulin
dependent or Type 2 characterized by high blood sugar levels and obesity. Type 2 is treated
through diet, exercise and oral medication.
Gestational
diabetes
begins during pregnancy and usually ends after birth.About 3-5 percent of
all pregnant women in the United States are diagnosed with gestational
diabetes.
Gestational
diabetes usually begins in the 20th- 24th week of
pregnancy.
Does Gestational
diabetes affect pregnancy or harm the baby?
The fetus gets
all of its nutrients directly from the mother's blood. The baby's pancreas
senses high glucose levels and starts producing more insulin to try to use
the glucose. The combination of the moms high blood glucose and the
increased insulin levels in the fetus results in big deposits of fat
causing the fetus to grow excessively large. This condition, known as macrosomia (large body) usually means babies will be over nine pounds.
If the baby is too
big, a cesarean delivery may be necessary. The baby is also at
risk of developing type 2 diabetes later in life.
What are the
risk factors? Any woman can
develop gestational diabetes during pregnancy. The risk factors identified
as increasing the risk are:
Obesity
Family history
of diabetes
Previous large
birth weight infant
Previous
stillbirth or child with birth defect
Increased
amniotic fluid
How is
gestational diabetes treated?
A diet for
gestational diabetes is the first course of action. Your health care
professional will send you to see a dietitian for an
individualized diet. This special diet helps keep the mom's blood sugar levels
in the normal range. Gestational diabetes is also treated with insulin
injections if diet alone does not work.
What is an
appropriate meal plan for gestational diabetes?
Avoid sugars
and foods high in sugar
Keep your diet
low in fat (below 30% total and 12% saturated fat)
Eat foods high in
fiber
Choose bedtime snacks
that include both protein and complex carbohydrates.
If you gain too
much weight the extra fat gained makes your body produce more insulin to keep
your blood sugars normal. Its' important to eat a proper diet to keep blood
sugars normal.
1. Which type
of diabetes is usually developed during pregnancy?
Gestational
Diabetes
Insulin
Dependent Diabetes (Type I)
Non-Insulin
Dependent Diabetes (Type II)
2. If a
pregnant women with gestational diabetes controls her blood glucose, she
can greatly decrease her risk of complications.
Yes
No
What can I do to
slow weight gain?
Its' important to
get all the nutrients that you will need for you and the baby. The best way to
cut calories without depriving you or the fetus of needed nutrients is to cut
back on fats and fatty foods.
Choose lean cuts of meat:
Beef
= top round, tenderloin, sirloin, chuck arm
Pork
= tenderloin, top loin, rump half
Veal
= arm steak, cutlet, sirloin chop
Lamb
= leg, sirloin roast, loin & blade chops
More
fish and chicken (without skin)
Avoid fried foods. Bake, Broil or roast.
Avoid chips, fries or doughnuts. Try pretzels, low-fat
popcorn or breadsticks.
Use
vinegar, lemon juice or low calorie dressings instead of mayonnaise.
Use
butter and margarine sparingly.
Use
more spices and herbs to liven up food tastes.
If
you eat out try to stay away from battered and deep-fried foods.
Set
aside a "snack spot" in the refrigerator and cupboard; keep it stocked with
nutritious ready-to-eat snacks.
Eat
healthy
snacks at regular times, such as midmorning and mid-afternoon.
Avoid snacks that are high in sugar, fatty and salty snacks, (candy and soda
pop).
Use
the Food Guide Pyramid to Plan snacks. Balance the suggested number of
servings per day with regular meals:
6 to 11 servings from the breads,
cereal, rice and pasta group
3 to 5 servings from the vegetable
group
2 to 4 servings from the fruit group
2 to 3 servings from the milk, cheese
and yogurt group
2 to 3 servings meat, poultry, fish,
eggs, nuts and dry beans group
Simple Healthy
Snack Ideas
Raw vegetables,
such as celery, carrots, cauliflower, broccoli, green pepper, green beans,
cucumbers, mushrooms or zucchini. Use a low-fat dip for a change of
pace.
Fresh fruit in
season, cut in slices or halves, such as apples, oranges, bananas, peaches,
grapefruit, grapes, melons, pears, plums or strawberries
Non-sugared
cereals, snack mixes made with popcorn and whole grain cereal
Low-fat yogurt
with fresh, frozen or canned fruit
Shakes with
low-fat milk or yogurt and fruit
Unsweetened
fruit juices
Low fat cheeses
like mozzarella, string cheese
Low fat milk 1%
or skim
Activity 5:
1. Name a low-fat snack.
2. Can you eat
out without the added fat?
Yes
No
Low-fat
Cooking
The best way to
reduce fat in the diet is change the way you cook.
Buy
lean cuts of meats, trim excess fat before cooking. Use low fat cooking
methods: Bake, broil, grill, microwave, roast or stir-fry.
Use
non-stick skillets and vegetable cooking spray.
Limit use of added flour, sugar, sauces or gravies in cooking.
Season with spices and herbs instead of butter, margarine or cream sauces.
Substitute plain low fat yogurt for sour cream or mayonnaise, tomato juice for
tomato sauce, and skim milk for whole milk or cream. Use low fat or part skim
cheeses.
Remove drippings after browning meats.
Remove any layer of fat from stews or soups after cooking.
Be
creative in combining foods to add new variety in your meals.
Activity 6:
1. What is one
way to cook with less fat?
2. What can
you use for flavor instead of margarine?
3. What kind
of meats should you look for?
Low Fat Low
Calorie Recipes
Szechwan Beef
Stir-Fry
Prep
time: 20 minutes
Cooking
time: 10 minutes
·1
lb. Beef flank steak ·2
TBS. Reduced sodium soy sauce ·4
tsp. Oriental dark roasted sesame oil, divided. ·1 ½
tsp. Sugar ·1
tsp. Cornstarch ·2
cloves garlic, crushed ·1
TBS. Fresh ginger, minced (or 1 tsp. of ground dry ginger) ·¼
tsp. Red pepper pods, crushed ·1
small red bell pepper, cut into 1-inch pieces ·1
package frozen baby corn, defrosted (8oz.) ·¼
lb. Pea pods, julienned
Cut beef
steaks length wise into 2 strips; slice across the grain into 1/8-inch
thick strips. Combine soy sauce, 2 tsp. Oil, sugar and cornstarch; stir
into the strips.
Heat
remaining 2 tsp. oil in large skillet over medium-high heat. Add garlic,
ginger and pepper pods; cook 30 seconds. Remove vegetables. Stir-fry beef
strips (half at a time) 2 to 3 minutes. Return vegetables and beef to
skillet and heat through. Makes four servings.
Nutrition information:
267 calories, 26 grams protein, 10 grams carbohydrates, 13 grams of fat,
3.2 mg of iron, 392 mg of sodium and 57 mg of cholesterol
·1lb.
Well trimmed boneless beef top round or top sirloin steak, ¾ inch thick.
·8
small flour tortillas, warmed
Marinade:
·2
TBS. Fresh lime juice ·2
tsp. Vegetable oil ·2
large cloves garlic, crushed
Pico De Gallo:
·1 c.
tomato, seeded and chopped ·½ c.
zucchini, diced ·¼ c.
fresh cilantro, chopped ·¼ c.
prepared salsa ·1
TBS. Fresh lime juice
Place beef
steak in plastic bag; add marinade ingredients, turning to coat. Close bag
securely and marinate in refrigerator 20 to 30 minutes, turning once.
Meanwhile in
medium bowl, combine Pico de Gallo ingredients; mix well.
Remove steak
from marinade; discard marinade. Place steak on rack in broiler pan so
surface of meat is 2 to 3 inches from heat. Broil 12-13 minutes (9-12
minutes for top sirloin steak) for medium rare doneness, turning
occasionally.
Trim fat
from steak; carve crosswise into very thin slices. Serve beef in tortillas
with Pico de Gallo. Makes 4 servings.
What else can I
do to improve my blood sugar levels?
Another thing
that you can do to increase the potency or efficiency of insulin in your
body is to exercise.
Exercise also
decreases your appetite, helping to keep your weight gain down in normal
limits.
Always
talk to your doctor before starting any exercise program.
Vigorous walking
is a good exercise for most women to start with.
Remember to
get insulin lowering effects you must exercise 4-5 days a week. Always
warm up for 5-10 minutes and give yourself a cool down period of the same
amount.
If you have to
go on insulin use caution in exercising since both lower blood sugar
levels. You may need to eat small snacks to keep blood insulin level.
Exercising
daily makes you feel better and a great stress reducer. It also protects
against lower back pain, maintains muscle tone, strength and endurance.
Diet and exercise are important in any lifestyle change! Try to maintain
a healthy weight
even after pregnancy.
Which
WIC Office do you go to?
Bullhead City
Kingman
Lake Havasu City
Where
are you taking today's lesson?
When
you click on "Send to WIC”
you have completed the "Overweight Pregnancy" lesson. If you have any questions or comments, please e-mail one of our
nutritionists. We’ll be glad to
answer any of your questions. Continue scrolling to check your answers.
Any of the following: Diabetes, Heart disease, COPD and sleep
apnea, Cancer, Osteoarthritis
(deterioration of joints), Gallbladder disease and gallstones, Liver disease, Reproductive
problems
Activity
2:
1. False. Is is
better to make healthy eating changes.
2. False.
Activity
3:
1. No
2. Yes
Activity 4:
1. Gestational Diabetes
2. Yes
Activity 5:
1. Any
of the following:
*Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper,
green beans, cucumbers, mushrooms or zucchini.
*Fresh fruit in season, cut in slices or halves, such as apples, oranges,
bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries
*Non-sugared cereals, snack mixes made with popcorn and whole grain cereal
*Low-fat yogurt with fresh, frozen or canned fruit
*Shakes with low-fat milk or yogurt and fruit
*Unsweetened fruit juices
*Low fat cheeses like mozzarella, string cheese
*Low fat milk 1% or skim
2. Yes
Activity 6:
1.
Remove drippings after browning meats.
2. Season with spices and herbs.
3. Buy lean cuts of meat:
Beef
= top round, tenderloin, sirloin, chuck arm
Pork
= tenderloin, top loin, rump half
Veal
= arm steak, cutlet, sirloin chop
Lamb
= leg, sirloin roast, loin & blade chops
More
fish and chicken (without skin)
*
If you have an extra minute, please fill out our survey on the WIC home page
(where you chose this class) so we can better serve you. Thanks.
for developing weight-related diseases. Other factors that increase your
risk are family history of chronic diseases, pre-existing medical conditions
and body shape (fat mostly around waist).
