 Look a morning glass. So glad you all could come back for a second lesson. How's everybody been feeling? Wow Yes, yes They didn't want to give a chance to use the pedometer I gave you last week to sort of keep up with your steps and to keep moving My battery died William, better die. I may have to see if I have another one. Okay. All right. Remind me before we leave today. Okay. Yes. Is anyone else moving about and getting those steps in? Anyone else? All right. Well, we want you to keep moving and stay hydrated, make some good choices because we want your babies to arrive here healthy, safe, and sound. So, how far along are you, Candace? I'm sorry. I'm sorry. Did you get a chance to talk to your doctor yet? Yeah. Okay. I want to remind you, yeah, check with your doctor and be sure that they can kind of pinpoint where you are so that you can get the prenatal care you need at the right time. You, Angel, how far along are you? I'm three months. Wow. So, you're right at the end of that first trimester. Yes. Very good. Remember last week I talked with you guys about seed to melon and how important the weight of the baby is. So, I brought my chart back again just to give Angel an idea. Your baby right now weighs about the size of a lime or a lemon, you know, about that size. So, baby is growing. You know, it's early, but baby is still growing. So, remember that this is a very important time of your life. Some good choices, especially for the baby. It's going to pay off in the long run. We have something that is very important that we're going to do today. I have a brain teaser for you and we're going to see what baby has been eating. And so, I'm going to give each of you one of these sheets. And you're going to tell me what this baby eats. And I'm going to work along with you to get this done, okay? If you will notice on the sheet, there are numbers there, okay? So, let's look at number one. Write in your name. And number two, I want you to check and tell me if you're pregnant. Yes or no? I think everyone is. That's really good. Are you breastfeeding? Yes or no? Number four, do you take nutritional supplements? And that would be items like your prenatal vitamins that your doctor has prescribed. This is in addition to what you eat. Check yes or no. Number five, how much money did you spend on food last month? And this is just a rough estimate. It should include like if you received food stamps and you spent all of that on food. It should include money that you may have spent eating out at a restaurant. It can even include money that you put in vending machines to get a favorite soda or a favorite snack. So it should just be one figure that includes all of those things. Number six, we're going to keep moving along. Tell me how much time do you spend doing physical activity? Check less than 30 minutes each day? 30 to 60 minutes each day? Or more than 30, I'm sorry, more than 60 minutes each day. Just check one of those. Physical activity might include walking, riding the bike, going yard work, housework. Whatever you do or whatever amount of time you spend moving about and staying active. Is everyone with me? Have you completed all your answers from one through six? Now let's move on to number seven. This is a very important question because we're going to be looking back at the past 24 hours. I want to know everything that you ate and drank in the past 24 hours. I want you to give as much detail as possible. And this is going to be very helpful to me because it's going to allow me to see what type of dietary pattern that you have and the diet that your baby currently has. And so it's going to give me a chance to get an overview of what you have been eating. All right, so if you look in the little box, I have some common abbreviations that we might use and the meal type. Morning, mid-morning, noon, afternoon, evening, and late evening. So I'm going to guide you through this as we go along. We're going to work backwards actually. So what time is it now, Candice? Do you know? Well, Willie has on the watch. What time is it, Willie? I got about a minute after 11. Okay, around 11 o'clock, okay. Well, we're on our central standard time. Yeah. So, okay, so we're going to be working backwards. So let's look at meal type number two, the mid-morning meal. Did you have anything around 10 this morning? I could have been like a little snack, a break type food, late breakfast. But mid-morning, what did you eat at mid-morning? According to the types of things that you list, you know, if you put a sandwich, remember to put mayo if you have mayo on it. If you have mustard on the sandwich, if you had a beverage, let me know how much of the beverage. Was it an eight-ounce beverage? 12-ounce beverage, 20-ounce? If you had water, remember to let me know that as well. Me at morning, going to keep moving back until one, the morning meal. What did you eat or drink when you first got up this morning? What did you have for your morning meal this morning? Now, if you flip your paper over, we're going to go to meal six, late evening meal. Think back to right before you went to bed. Did you eat or drink anything before you went to bed? Late evening meal. As my daughter calls it, the midnight snack. So what did you have for your midnight snack? Even though it's not midnight, but that's what she often says. So anything that you ate or drank right before you went to bed. Really, everything going good? Now, let's think back a little further to the evening meal. Maybe around five. We usually refer to it as dinner, but evening meal. Did you eat anything in the evening? This is all that you drank or ate. All that you drank or ate. Meal type four is our afternoon meal. What did you eat or drink? Possibly around three-ish, three-thirty, two-thirty, three-thirty. We tend to have something to eat around that time. So what did you eat or drink in the afternoon? And then our very last meal, turn your paper back over. What did you have to eat yesterday around noon time? What did you eat or drink around noon time? We often refer to it as the lunch hour. This Angel had a good outing yesterday. She's telling us about. I'm going to need how to feed my baby. The baby had a good time yesterday. Have you finished, Angel? I'll take those. I'll be taking these up today, and I'll take these back to the office. Next week when I come, I'm going to bring a little print out. It's going to give you an overview of how you and your baby have been. Good job, Angel. Thank you, Candice. Good job. Really good job. Good job, my little baby. Thank you. Well, thank you all so much for telling me what your baby has been eating. And next week, I think you'll enjoy seeing the print out. It will give you a visual of how well our baby is eating. It will be something neat to put on your refrigerator as a reminder to get in the different healthy foods that you need. Well, I brought along a nice little handout for you guys today. This is good food choices. Help baby grow and keep mom healthy. And I brought along my plate because I want you all to remember these recommendations that all food guidance that we have. How many of you have seen my plate before? Very good. Very good. So we're encouraging you and the baby to have fruits, vegetables, grain, protein, and dairy products. So let's turn over on the back of our handout. The first thing on my plate is red. And so that is the fruit portion of your plate. And so we want you to remember to focus on fruit. So Angel, how much fruit is recommended for mom and the baby each day? Two cups. Two cups. Very good. So two cups means maybe at one setting you could have a cup of raw fruit or one whole fruit or you maybe have a half cup of dried fruit even. And some of the nutrients that we get from fruit are fiber, which kind of helps the food to pass through our digestive system. Vitamin C, which helps your sores to heal, you know. So that's very good. And even folate or folicin, which is very good in garden against birth defects for the baby. So we want to remember to eat a variety of fruit and fruit is the one food that makes your baby's skin soft and pretty. So remember what fruit will give your baby. All right. Now we got to move on to the green section of my plate, vegetables. And the key message we want to remember is vary your vegetables. So how many servings of vegetables are recommended for mom and baby, Willie? Three cups. Three cups. Very good. So we want you to get your fair share of vegetables. That might be one cup of raw vegetables such as a cup of lettuce or a cup of spinach. If you're eating that, you could have one cup of cooked vegetables such as your collard greens or your peas or your broccoli. And then two cups of the raw leafy. Well, I got that wrong. Raw leafy would be your lettuce and your spinach, yes. Raw might be like your carrots, perhaps. All right. So again, the vegetables are going to give us fiber, folate and vitamin A. And so what is the tip for mom and baby from this group, Candice? To eat more dark green and orange vegetables. The vegetables help everything in the body work together before the baby. So it's going to help you to guard against constipation. Keep your foods passing through your digestive system. Okay. So our next section on the plate is our grains. We want to make half of our grains whole. That's the message we want to remember from that. How many ounces of grains should we have each day? Eight ounces. Eight ounces. Very good. A slice of bread. That could be a cup of your ready-to-eat cereal. What's some of your favorite cereals? Okay. All right. Honey Nut Cheerios. Very good. So our half cup of your cooked pasta, your rice or cooked cereal such as grits or oatmeal. Yes, very good. So the grains give us carbohydrates for energy, fiber, dietary fiber, the B vitamins, and folate as well. We want to choose whole grains instead of refined grains. Refined grains are usually those that have been processed. Probably sugar has been added. So we want to use the whole grain instead. The grains are going to give the baby energy to work and play. So the baby will be moving in your stomach. You'll feel him or her moving about and they're working and playing. Okay. Then we want to remember the purple section of my plate to go lean with protein. That rhymes. Go lean with protein. So how many ounces of protein should mom and baby have every day? Six ounces. Six ounces. Very good. And that's things like an ounce of lean meat, one egg, a fourth cup of beans, even a half ounce of nuts. And again, this group gives us a protein. We need the B vitamins and iron. And so the protein-rich foods help the brain, help with brain development for the baby. So it's important to get your protein foods in as well. And then our last group over here in the blue is our dairy group or our calcium-rich foods. And what is recommended that we have each day from this group? Three cups. Three cups. We're talking about a cup of milk, eight ounces of yogurt, even two ounces of processed cheese. This group gives us calcium, protein, and vitamin D. And so we want to remember that these particular foods helps baby to have strong bones and teeth. So as you can see, all of these foods are very important to baby. All right? So I have a little activity. We want to see how well you did just now. Elaine. I love you. Willie, this is just going to be a little rough estimate. So you start with your first meal. And like Candace had, she went to McDonald's. She had the Egg McMuffin, right? So what do we have on there? We have the two McMuffin pieces. So I would consider that one grain. So if you want to give yourself, you can pick whatever color you like of your star for grains. Well, Candace is speaking silver. We can go with silver. And then she had, on the McMuffin, she had an egg. So what category is the egg in? Protein. Protein, yes. And then what else is on the Egg McMuffin? Cheese. Cheese. So where would that go? You can do different colors for every group if you like. Did you have jelly on it by chance? You didn't say when you recall jelly or just, you just like it there. Okay. And you had a sprite. So where'd a sprite go? There was meat on that one. Oh, a Canadian bacon. Did I skip that? I'm sorry. Canadian bacon, yes. I had a sausage. Yes. So you give yourself another protein. Protein. And you're spiked. Sprite is kind of other. It doesn't even have a spot. You can pick another color for your others and put it anywhere next. So you go through each of your items and do the same thing. How about you, Angel? Are you well on your way? I am. All right. Good. Very good. Let's see who has the most colorful mind plate. Willie? Oh my goodness. We have nuts. We have water. Oh, peanuts. Maybe. A fourth of a cup of handful. Come on, Amy. Help me out. That would be a protein. You can pick a color for your protein. For water. My apple. My fruit. We can pick a color for water guys if you all like. What's the color everyone hasn't used? I used all of them. How's it going, Eli? I have some little dots with me. So every time you have water, if you want to put under and choose my plate, you can put a dot for your water. Moms need to stay hydrated. Yeah, baby. Did you put your dots for your water? I don't know. Okay. Okay. You didn't drink any water. We might pop for you. You know, I'm doing so good. What's my plate for my juice? A different color back. Is it fruit? Or cranberry juice. Other. It was 100% juice. You can put it under fruit. Now, a great fish one. You've got your cornbread. It was on the grass. No dairy. No dairy. Okay. Has everyone finished? I put egg in my brie. Egg is protein. Yeah. Yeah. I think people do associate it with dairy because it's in the dairy section. I put my milk in my brie. I'm trying to get dairy. So take a look at your plate that you just completed. Do you at least have two stars on fruit? Yes. Great. Do you have at least three on veggies? No. No. What about, we have eight ounces recommended. So about three to five stars on the grain. At least three is good. All right, good. What about under protein? At least three stars there. All right. And under calcium at least three stars. Dairy. Okay. All right. So how many dots do we have for water? One water, one G. Okay. Any others on your plate? Two Gs. So you put another, yeah, in your protein category. So this activity I hope has given you just a quick visual of how you're eating. And maybe by looking at it, you can set one goal for you and baby for next week. Anyone want to share their goal? You don't have to. But is there anyone that would like to share a goal that they're going to set just based on looking at their particular chart? Okay. You mean? To incorporate some dairy in our diet and more vegetables. Getting more dairy and veggies for the baby. Very good. Anyone else? Okay. Well, actually I need to eat. I really do. Because you need to eat. Yes. I don't have enough grains of protein or vegetables or... Well, I eat a lot of fruit most days, but I guess over the past 24 hours it just... It was fruit, baby. This little chart gives you an idea of how well baby is eating. All right. Well, I got a little game we're going to do and you can take that with you and keep your little plate with you and read a little reminder during the week. And then I'll bring you one. I'll bring you back a print out next week what I call. All right. We're going to keep stores. We're going to have a TV. Just reviewing a few of our important foods that we could incorporate into the diet. Okay. So, I'm going to let you guys go first. Yes. Inside. One clue. No. Quite inside. Okay. And you all can convert before you shout your answer out. Okay. They may want to steal it. I have scales. I live in water. Come on. You want to guess? Fish. All right. Fish. Yay. Give it a big hand. You all have one point. Very good. Y'all ready, Team B? Yes. All right. I can be white or brown. I sometimes have seeds. One more. I am eating plain or with a meal. Oblong or brown. I can be French or Italian. I really should let y'all steal because William had gave me an answer. No. Y'all want to steal? Breed. Breed. Breed. Breed. I was thinking toast, but I was like, Breed? Yeah. I can be white or brown. I don't know how to eat breed. All right. Y'all got two. Okay. Y'all ready? So, what am I? I am oval shaped. I am green inside small black seeds. I'm from New Zealand. I am long and narrow. Kiwi. Yes. Kiwi. The fuzzy one. Kiwi. All right. Three points. Y'all ready over here, girls? Babies? Yeah. I can be white, brown or pink. I come in many different flavors. I am good with cereal. Oh, yeah. I got your milk. Yeah. I make a great moustache. Yeah. They have different flavors of milk. Okay. Look at that boy. One point. All right. Y'all ready? I think this is our last one. I start out green. You just show the answer. I saw it. Oh, I did. You saw it. I wasn't paying attention. I'm starting to laugh in front of you. I'm sorry. I'm not a good... Well, baby, she didn't see it. Go ahead. I start out green. You saw it. You saw it too. Okay. I knew it. I saw it. So, man, y'all... I red when ripe. I can be as large as the base small. Yeah, just like that. And I'll do it. Okay. I forget. And I grow on a man. So, tomato. So, let's get tea in your big head. I brought along something for you guys to sample. A broccoli salad. So, we're going to let you sample. We're going to wash our hands. And I'm going to allow you to taste it. I don't have a hand washing sink in this facility. So, we have some hand sanitizer. But whenever you are near a sink, always wash your hands. Because you can always spray germs to baby. It's very important. Would you like to sample it, Willie? You don't like broccoli? I think you'll enjoy this. It's delicious. Yes, I'll enjoy this part. It's delicious. I can do this one. As you're sampling, let me tell you about the recipe. The recipe is just, all you do is take four cups of broccoli, four cups of chopped fresh broccoli from the produce section. You can add a fourth cup of walnuts. And then you'll add one container of vanilla yogurt. That's sort of the dressing for it. Then you add a fourth cup of mayonnaise, fourth cup of raisins. You love raisins, Willie. That's the only thing that I like about this. And if you would like a fourth cup of thinly sliced red onions, and I didn't put the red onions in today, but all you do is simply mix these ingredients together in a bowl and then serve it. All it does after it chills all the seasonings go in well together. It's very delicious as a compliment to a meal or as a meal with crackers perhaps or as a snack. And so I have a little magnet for you today with the recipe on. If you've enjoyed it so and you want to make it for you and your family, then just punch out the recipe. The frame will remain and you can use the frame to put around your baby's picture for your refrigerator, okay? So please sample the broccoli and let me know if you like it. How do you like it, Candace? You can make it a complete meal by eating it with crackers, serving a glass of milk with it, or even a glass of 100% fruit juice. Just a thought for someone that does not like broccoli, they could probably take another nice dish with good food and put it into place and do the same thing. So there you go. I know, like cauliflower or something kind of chalky. What about the person that don't like broccoli? None of them. You don't like yogurt, mayo? Wow. Well, we're trying to, you know, we want to get them to taste some different. So it's just to get them to taste. And they'll be surprised that, I mean, they'll end up liking it. Well, today class, we've looked at lots of different things. We've talked about the importance of eating healthy during pregnancy because we want your baby to arrive healthy and we want you to stay healthy as well. And so I've taught with you about your diet. I'm going to take your diet back, put it into our computer and have a prayer for you on next time. Also, we looked at how important my plate is because there are different recommendations. And so your goal or your aim should be to at least strive to meet the recommended serving sizes for you and the baby. We've looked at how all of the food groups provide something for baby. Some of the fruits make babies skin soft. Calcium is good for baby's brain development, you know. So carbohydrates are the grains give our baby energy, you know. So every food group has nutrients that baby needs. So we have to remember that as well. I'll show you how to make broccoli salad. I hope that all of you enjoyed it and will have a chance to make it with your families. And I'm giving you the recipe so that you can try it at home. And I'll be back here next week at this very same time. And I have an appointment card just to remind you that I'll be here next Monday at 11 o'clock. And so keep your car handy and I'll try to give you a call the day before to let you know that I'll be just right here waiting on you. And we're going to keep moving through our lessons. Next week we'll be on lesson three. And you'll be one step closer to graduating and getting your certificate completion for this program.