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???
Calcium
• needed for strong bones and teeth, muscle contraction, nerve function
•best sources are milk, cheese, yogurt, sardines or salmon with bones,
spinach
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:
• 7 pounds:
nutrients
• 4 pounds:
• 4 pounds:
• 2 pounds:
• 2 pounds:
• 2 pounds:
• 1.5 pounds:
average baby's weight
extra stored protein, fat, and other
extra blood
other extra body fluids
breast enlargement
enlargement of your uterus
amniotic fluid surrounding your baby
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_s
pring_maternalnutrition.jpg
• http://anirishgirlcooks.files.wordpress.com/2008/11/fis
h_-_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/fishschool-copyright3.gif