PRENATAL CARE (continued)

The mother’s diet should ideally be unrefined, with a unequivocal emphasis on whole grains, fresh fruits and vegetables, along with adequate amounts of water. Calcium intake can be secured through a liberal use of whole grain cereals, green leafy vegetables, and skim milk. The iron needed to maintain healthy red blood comes from such foods as: cereal grains; fruits— such as raisins, prunes, and strawberries; and dark green and yellow vegetables. At times, supplements are needed for those with deficient absorption of these important trace minerals. All other needed vitamins and minerals can be obtained easily from a diet of unrefined natural foods. The mother should eat a substantial breakfast. Energy needs for the day are best obtained at its beginning. One or two pieces of fresh fruit, a slice of whole wheat toast with peanut butter, a bowl of cereal such as shredded wheat, oatmeal, or granola, topped with fruit and soy milk make an excellent breakfast. For variety a healthful waffle, apple crisp, fruit sauces or muffins may be substituted. The mother who starts the day sharp with a good breakfast will keep going longer and maintain far better health than those who sleep in, nibble a little, then make up for it with evening snacks. Lunch should be carefully planned, so that the noon meal is as generous as breakfast. A vegetable or two, a baked potato, a bowl of soup, or a sandwich on whole wheat bread, with tossed salad, or a vegetable entree are some of the variations that bring the best of natural nutrients for better health to mothers. Vegetarian recipe books abound with suggestions for cooking these natural foods. Suppers should be light—fruit, fruit soup, zwieback, or homemade crackers are ideal. The evening meal should be completely digested several
hours before going to bed.
Exercise should be carefully planned, to keep the muscles strong and the joints limber. “Tailor sitting” helps the perineal muscles to relax and loosens the ligaments of the thighs. Arch the back from the hands and knees position to strengthen the postural muscles. This so-called “pelvic rocking” exercise is excellent for late pregnancy to minimize low back pain. Moreover, it helps promote an erect standing and walking posture. “Sitbacks,”— in which a person sits on the floor with the legs outstretched and leans back, then forward, then back, repeating several times—is an exercise designed to improve tone in the abdominal muscles. It benefits the tummy, while avoiding any danger of back strain so common in more traditional sit-ups. Practice a general routine of warm-up calisthenics each day to prevent muscle cramps and joint tightness, which could otherwise create problems later during labor. The very best exercise, however, for any pregnant mother is walking. Walk briskly one, two, or even three miles per day with your shoulders back, the arms swinging comfortably from the sides, and your head erect. This will pay dividends in fitness, health, and a feeling of vigorous well-being. The mother who walks during pregnancy may well breeze through labor. On the average, labor and delivery requires less time in a physically fit mother, when you can relax and cooperate with these forces of nature. Swimming, bicycling, gardening, and other mild activities are likewise beneficial during pregnancy to keep the muscles firm and the disposition gentle.
With the physical culture of your body, remember to cultivate the mind. Pregnancy is an ideal time to read books on child training and natural childbirth. You can secure the best mental preparation for motherhood in a context of Christian commitment that makes motherhood a partnership between you and your Maker. Such encouraging books as Child Guidance by Ellen G. White and Natural Childbirth and the Christian Family by Helen Wessel constitute valuable resources to every parent who is serious about successful childrearing, as well as child bearing.