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

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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??

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