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Ante-Natal Classes

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NUTRITION IN PREGNANCY

GENERAL GUIDLINES

Foods should be carefully cooked. Grilling, steaming and stir-frying are preferable to roasting, frying or boiling. Try to cook lightly to preserve nutrient value.
Freguent small meals are better than large meals. They are easier to digest and you will feel less uncomfortable.
Eat a wide variety of foods.
Use normal amounts of iodised salt.
Drink at least eight glasses of water per day.
Take foods containing iron with foods containing Vitamin C, as Vitamin C help absorb iron. Ideally, build up your iron supply before pregnancy.
It is useful to keep a record of what you eat over a 24 - 48 hour period.
If your are worried about your diet, consult your caregiver.

WHY EXERCISE DURING PREGNANCY?

Exercise leads to improved circulation, which in turn can reduce the severity of varicositis (varicose veins).
Exercise can enhance muscular balance and strength. Learning proper posture and how to cope with postural shifts during pregnancy are essential to guarding against muscle and joint soreness.
Exercise may help reduce swelling and oedema (abnormal swelling) of pregnancy and return mobility to swollen joints.
Exercise may ease gastro-intestinal discomforts and constipation.
Exercise may reduce muscle cramps.
Exercise strenghens abdominal muscles to provide support for the back and constributes to the efficiency of the second stage of labour.
If a woman is planning an active birth and wants to adopt alternative positions during labour, she will benefit considerably from exercise.
Exercise that inlude the physical practice of the birth positions and breathing techniques for giving birth, are also beneficial fo women who wish to be active participants.
Post-partum (after birth) recovery is easier and swifter for women who have exercised prenatally.
Exercise give a women access to her body. She learns to trust and know her body's cues.

PREPARING TO BRING YOUR BABY HOME

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