Nutrition, Exercise,

and Lamaze

Nutrition • You need about 300

extra calories a day when you are pregnant, to help grow and develop a healthy baby.

• These calories should come from foods rich in nutrients..

What kinds of nutrients???

Protein

• needed for cell growth

and blood production

• best sources are lean

meat, fish, poultry, egg

whites, beans, peanut

butter, tofu

Carbohydrates •needed for daily energy

production •best sources are breads, cereals, rice, potatoes,

pasta, fruits, vegetables

Calcium• needed for strong bones and teeth, muscle contraction, nerve function•best sources are milk, cheese, yogurt, sardines or salmon with bones, spinach

Iron• needed for red blood cell production (to

prevent anemia) • best sources are lean

red meat, spinach, iron-fortified whole-

grain breads and cereals

Vitamin A

• needed for healthy skin, good

eyesight, growing bones

•best sources are carrots, dark

leafy greens, sweet potatoes

Vitamin C• needed for healthy gums, teeth, and bones; assistance with iron absorption •best sources are citrus fruit, broccoli, tomatoes, fortified fruit juices

Vitamin B6

• needed for red blood

cell formation;

effective use of

protein, fat, and

carbohydrates

•best sources are pork,

ham, whole-grain

cereals, bananas

Vitamin B12•needed for formation of red blood cells, maintaining nervous system health•best sources are meat, fish, poultry, milk(Note: vegetarians who don't eat dairy products need supplemental B12)

Vitamin D•needed for healthy bones and teeth; aids absorption of calcium•best sources fortified milk, dairy products, cereals, and breads

Folic acid •needed for blood and protein production, effective enzyme function •best sources are green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts

Fat• body energy stores• meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils(Note: limit fat intake to 30% or less of your total daily calorie intake)

So where does the extra weight come from???

• 7.5 pounds: average baby's weight• 7 pounds: extra stored protein, fat, and other

nutrients• 4 pounds: extra blood• 4 pounds: other extra body fluids• 2 pounds: breast enlargement• 2 pounds: enlargement of your uterus• 2 pounds: amniotic fluid surrounding your baby• 1.5 pounds: the placenta

What’s so GREAT about eating fish??

• Fish is an excellent source of protein and omega-three fatty acids.

• It is also high in zinc and calcium• It is even low in fat!!

What’s so BAD about eating fish??

• The problem with many fish is that the mercury levels found in these fish are extremely high

• The reason it is so high is because the methyl mercury accumulates in fish with long life spans, and that is why there are so many warnings about certain fish

Good fish VS. Bad fish

Good • Shrimp • Canned light

tuna(albacore ("white") tuna has more mercury than canned light tuna)

• Salmon • Pollock• Catfish

Bad

• Shark• Swordfish• King Mackerel• Tilefish

• watER

should I exercise while I’m pregnant?

• YES! it makes you feel better! exercising releases endorphins and gives you energy

• it makes you look better! exercising makes your skin glow

• it prepares your body for birth! exercising strengthens your muscles and increases your endurance for heavy breathing

• you will gain less fat! exercising keeps you in shape while your pregnant so that you can get your pre-pregnancy body back faster and easier after birth.

how much water should I drink during my pregnancy?

• you should drink at least six to eight 8-ounce glasses per day!

• you should drink even more if you are exercising!

why do I need to drink so much??

Work Cited • http://kidshealth.org/parent/nutrition_fit/nutrition/ea

ting_pregnancy.html• http://www.ahfmr.ab.ca/researchnews/images/

2008_spring_maternalnutrition.jpg• http://anirishgirlcooks.files.wordpress.com/2008/11/

fish_-_cartoon_01.gif• http://www.medicalnewstoday.com/articles/9429.php• http://www.istockphoto.com/

file_thumbview_approve/3694505/2/istockphoto_3694505-plenty-of-fishes.jpg

• http://www.grinningplanet.com/2004/02-24/fish-school-copyright3.gif