Maryland's Health Matters - BWMC - Winter 2014 - (Page 3)

A HEALTHY START 10 Tips for Moms-to-Be Expecting? Follow these 10 easy steps from University of Maryland Baltimore Washington Women's Health Associates to help you lead a safe, healthy pregnancy. 1. Take 400 micrograms of folic acid daily. This B vitamin prevents spinal and brain birth defects. 2. Get 1,000 milligrams of calcium daily. Take a supplement or eat dairy and leafy greens; calcium isn't in most prenatal vitamins. 3. Eat only pasteurized cheeses and fully cooked meats. Bac- ALL YOU NEED TO KNOW-ONLINE! Planning the birth of your baby? To take a virtual tour of the Pascal Women's Center at UM BWMC and learn about the amenities offered to mothers and their new arrivals, go to mybwmc.org/maternity-services. teria can lead to premature delivery or miscarriage. 4. Use a seat belt correctly. Place the lap strap under your belly and the chest strap off to the side of your belly- never directly over it-and between your breasts. 5. Follow a low-fat, high-ﬁber diet, broken into several small meals a day to help prevent nausea. 6. Don't smoke or drink. Both can cause birth defects, and smoking can lead to premature birth or infant death. 7. Avoid raw ﬁsh and shellﬁsh. They may contain a parasite that can cause infant blindness or brain damage. 8. Don't change cat litter. Parasites are found here too. 9. Exercise to improve circulation, mood and energy. 10. Sleep on your left side to reduce pressure on your back from your belly weight. PORTION CONTROL It's a new year, and a fresh start to better health. While it's important to eat healthfully, it's also important to eat proper portions. Eating too much food can be as unhealthy as eating bad food. Follow these serving-size guidelines to help keep pounds off and ensure you don't overeat. HOW BIG IS A SERVING SIZE? MEAT, FISH OR POULTRY: A serving should be the size of your palm. That doesn't include ﬁngers. VEGGIES AND FRUIT: A serving should be the size of your ﬁst. CHEESE: A serving should be the size of your thumb. SIGN UP FOR OUR FREE SERIES! UM BWMC, in partnership with Anne Arundel Community College, will sponsor The Weight of the Nation, a four-part HBO documentary series about America's obesity epidemic, this April. To register or for more information about this free program, go to mybwmc.org/wotn.  Find more free portion-control tips at mybwmc.org/mhm in the Be Well Videos section. mybwmc.org | Winter 2014 3 http://www.mybwmc.org/maternity-services http://www.mybwmc.org/wotn http://www.mybwmc.org http://www.mybwmc.org/mhm

Table of Contents for the Digital Edition of Maryland's Health Matters - BWMC - Winter 2014

Maryland's Health Matters - BWMC - Winter 2014
Contents
A Healthy Start
Age Appropriate
The Brain and Beyond
Your Point of View
Back on the Beat
At a Glance
News and Events

Maryland's Health Matters - BWMC - Winter 2014