This nutrient is used to make hemoglobin, which carries oxygen to your tissues. During pregnancy your blood volume nearly doubles and so does your need for iron. Low iron causes fatigue and a susceptibility to infections. Risk of preterm delivery and low birth weigh may be higher too.
IRON
How Much? 27 milligrams a day
fortified cereal: 3/4 cup: 18 milligrams
kidney beans: 1 cup boiled: 5.2 milligrams
spinach: 1/2 cup boiled: 3.2 milligrams
tenderloin beef: 3 ounces: 3 milligrams
dark turkey: 3-1/2 ounces: 2.3 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Friday, April 10, 2009
Thursday, April 9, 2009
Pregnancy Nutrients: Protein
This nutrient is critical for your baby’s growth, especially in the 2nd and 3rd trimesters. Protein also repairs your cells as your body goes through changes.
PROTEIN
How Much? 71 grams a day
chicken breast: 3 ounces: 27.57 grams
salmon: 3 ounces: 21.62 grams
cottage cheese: 1 cup lowfat: 28 grams
skim milk: 1 cup: 8.26 grams
peanut butter: 2 Tablespoons: 8.03 grams
eggs: 1 large hard boiled: 6.29 grams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
PROTEIN
How Much? 71 grams a day
chicken breast: 3 ounces: 27.57 grams
salmon: 3 ounces: 21.62 grams
cottage cheese: 1 cup lowfat: 28 grams
skim milk: 1 cup: 8.26 grams
peanut butter: 2 Tablespoons: 8.03 grams
eggs: 1 large hard boiled: 6.29 grams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Tuesday, April 7, 2009
Pregnancy Nutrients: Calcium
Your baby and you need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular, and nervous systems run normally. If you are not getting enough calcium in your diet, the amount your baby needs will be taken from your bones.
How Much Calcium? 1,000 milligrams a day
yogurt: 8 ounces plain, lowfat: 415 milligrams
milk: 1 cup skim: 306 milligrams
mozzarella: 1-1/2 ounces part skim: 275 milligrams
calcium-fortified oj: 6 ounces: 200-260 milligrams
canned salmon, w/bones: 3 ounces: 181 milligrams
spinach: 1/2 cup cooked: 120 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
How Much Calcium? 1,000 milligrams a day
yogurt: 8 ounces plain, lowfat: 415 milligrams
milk: 1 cup skim: 306 milligrams
mozzarella: 1-1/2 ounces part skim: 275 milligrams
calcium-fortified oj: 6 ounces: 200-260 milligrams
canned salmon, w/bones: 3 ounces: 181 milligrams
spinach: 1/2 cup cooked: 120 milligrams
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Pregnancy Nutrients: Folate & Folic Acid
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Women who lack folate may have an increased risk of preterm delivery, low birth weight and poor fetal growth.
FOLATE & FOLIC ACID
how much? 1,000 micrograms a day. Here is where you can get it:
100 % fortified cereal: 3/4 cup: 400 micrograms
beef liver : 3 ounces: 185 micrograms
spinach: 5 spears boiled: 100 micrograms
great northern beans: 1/2 cup boiled: 90 micrograms
asparagus: 1/2 cup boiled: 85 micrograms
oranges: 1 small: 30 micrograms
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
FOLATE & FOLIC ACID
how much? 1,000 micrograms a day. Here is where you can get it:
100 % fortified cereal: 3/4 cup: 400 micrograms
beef liver : 3 ounces: 185 micrograms
spinach: 5 spears boiled: 100 micrograms
great northern beans: 1/2 cup boiled: 90 micrograms
asparagus: 1/2 cup boiled: 85 micrograms
oranges: 1 small: 30 micrograms
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Wednesday, April 1, 2009
The importance of water during pregnancy.
What does water do for you and your baby?
1. Carries nutrients to your baby.
2. Helps prevent bladder infections, which are common during pregnancy.
3. Keeps your urine diluted which reduces your risk of infection.
4. Can stop constipation and help prevent hemorrhoids.
5. Helps your body retain less water and prevents dehydration.
How much is enough?
During pregnancy you need at least 6 to 8 eight-ounce glasses of water every day (48 to 64 ounces). For each hour of light activity you should add one more eight-ounce glass of water. This should be in addition to other fluids you drink. To help get it all in fill up a 64 ounce container and try to finish it by the end of the day. If you don’t like water add a wedge of lemon or lime or a bit of juice for flavor.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
1. Carries nutrients to your baby.
2. Helps prevent bladder infections, which are common during pregnancy.
3. Keeps your urine diluted which reduces your risk of infection.
4. Can stop constipation and help prevent hemorrhoids.
5. Helps your body retain less water and prevents dehydration.
How much is enough?
During pregnancy you need at least 6 to 8 eight-ounce glasses of water every day (48 to 64 ounces). For each hour of light activity you should add one more eight-ounce glass of water. This should be in addition to other fluids you drink. To help get it all in fill up a 64 ounce container and try to finish it by the end of the day. If you don’t like water add a wedge of lemon or lime or a bit of juice for flavor.
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Have your cake and eat it too?
Ok, let’s be serious, your pregnant eating plan can’t be that easy, but it doesn’t have to be hard either.
Along with getting the right nutrients and staying away from things that aren’t good for your growing baby, there are also some basic rules to follow:
1. Everything in moderation: Yes, even cake can be part of a healthy pregnancy diet. However you shouldn’t eat the whole cake and you shouldn’t eat it with every meal. But on the other hand, you don’t want to deny yourself all the time either.
2. Eat 5 to 6 times a day: What you want to aim for is 3 small meals and 2 to 3 snacks a day. When you are pregnant, you need a constant stream of nutrients to you and your baby. Plus, this way you’ll never get ravenously hungry and you will make better food choices.
3. Eat when you are hungry: Sounds easy, but you need to make sure you are actually hungry and not just eating out of boredom or emotion. Keep some healthy snacks handy like baby carrots and orange wedges.
4. Stop eating when you are satisfied: Again, this sounds easy, but sometimes becomes hard. You have to pay attention and you’ll need to slow down when it comes to eating so that you notice when you are full. This also means you may have to leave something really yummy on your plate.
5. Be sure to eat your fruits and veggies! Start each meal or snack with a fibrous fruit or vegetable: That way you will be less hungry by the time you get to the rest of the meal and you’ll be sure to get your fruits and veggies!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
Along with getting the right nutrients and staying away from things that aren’t good for your growing baby, there are also some basic rules to follow:
1. Everything in moderation: Yes, even cake can be part of a healthy pregnancy diet. However you shouldn’t eat the whole cake and you shouldn’t eat it with every meal. But on the other hand, you don’t want to deny yourself all the time either.
2. Eat 5 to 6 times a day: What you want to aim for is 3 small meals and 2 to 3 snacks a day. When you are pregnant, you need a constant stream of nutrients to you and your baby. Plus, this way you’ll never get ravenously hungry and you will make better food choices.
3. Eat when you are hungry: Sounds easy, but you need to make sure you are actually hungry and not just eating out of boredom or emotion. Keep some healthy snacks handy like baby carrots and orange wedges.
4. Stop eating when you are satisfied: Again, this sounds easy, but sometimes becomes hard. You have to pay attention and you’ll need to slow down when it comes to eating so that you notice when you are full. This also means you may have to leave something really yummy on your plate.
5. Be sure to eat your fruits and veggies! Start each meal or snack with a fibrous fruit or vegetable: That way you will be less hungry by the time you get to the rest of the meal and you’ll be sure to get your fruits and veggies!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
The 3rd Trimester...problems and solutions!
Issues that will affect your ability to workout:
1. Postural and gait changes: The more your belly grows and pulls
you forward, the more your lower back will curve and be painful.
2. Shortness of breath: This isn’t because you are not fit, it is
because everything in your body is out of room, including your
diaphragm and your lungs.
3. Your heart rate: The heart rate can increase up to 15 beats per
minute more in this trimester than your pre-pregnancy rate. This
will make it harder to stay at a given level of intensity.
4. Weight gain: At this point the extra weight from your baby may
zap your energy and leave you unmotivated to exercise.
How to deal with these issues:
1. Stretching can help loosen the tight muscles and exercise can help strengthen the weak muscles that cause poor posture. Doing stretches and workouts can help keep these postural changes to a minimum.
2. Be sure to wear your heart rate monitor and use the Borg Scale to monitor your intensity.
3. Remember that your pregnant body is working just as hard even if your intensity level does not seem as hard as it was pre-pregnancy.
4. Consistent exercise can do a lot to help your energy level. And for motivation just think of how much easier it will be to get back into your “skinny jeans” if you work out your whole pregnancy. Plus delivery will most likely be easier too!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
1. Postural and gait changes: The more your belly grows and pulls
you forward, the more your lower back will curve and be painful.
2. Shortness of breath: This isn’t because you are not fit, it is
because everything in your body is out of room, including your
diaphragm and your lungs.
3. Your heart rate: The heart rate can increase up to 15 beats per
minute more in this trimester than your pre-pregnancy rate. This
will make it harder to stay at a given level of intensity.
4. Weight gain: At this point the extra weight from your baby may
zap your energy and leave you unmotivated to exercise.
How to deal with these issues:
1. Stretching can help loosen the tight muscles and exercise can help strengthen the weak muscles that cause poor posture. Doing stretches and workouts can help keep these postural changes to a minimum.
2. Be sure to wear your heart rate monitor and use the Borg Scale to monitor your intensity.
3. Remember that your pregnant body is working just as hard even if your intensity level does not seem as hard as it was pre-pregnancy.
4. Consistent exercise can do a lot to help your energy level. And for motivation just think of how much easier it will be to get back into your “skinny jeans” if you work out your whole pregnancy. Plus delivery will most likely be easier too!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
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