Articles & Advice for Expecting Moms
Nutrition During Pregnancy
Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while keeping you and your baby healthy.
Here are the topics we'll discuss in this section:
Increased Need for Calories, Protein, Vitamins and Minerals
Increased Need for Calories, Protein, Vitamins and Minerals
At no other time is good nutrition so important. Pregnancy increases your need for calories, protein, and vitamins and minerals such as iron, vitamins B6 and B12, calcium and folic acid. Folic acid is particularly important, especially during the first months of pregnancy. A lack of folic acid has been linked to birth defects, such as spina bifida.
A woman needs 400 micrograms of folic acid daily before pregnancy and 600 micrograms after pregnancy. Good sources of folic acid include dark, leafy greens and vegetables such as spinach and asparagus; fortified cereals; and legumes (peas and beans).
Back to TopPrenatal Vitamins
It’s tough to get these nutrients from your diet. Therefore, it is beneficial to take prenatal vitamins prescribed by your doctor. As with all medications, check with your doctor about taking additional vitamins or herbal supplements to make sure they are safe for use during pregnancy.
But remember, prenatal vitamins are meant to supplement your nutritional needs. To meet your needs, you should eat a little more food every day from the food groups of your choice. The amount of extra food you eat should be a total of about two to three Food Guide servings. For example, you may choose to have an extra morning snack of two additional servings of vegetables and fruit and one additional serving of grain products.
Canada's Food Guide encourages you to choose a variety of foods from each of the four groups and to include some good oils and fats.
Back to TopVegetables and Fruit
During pregnancy, you need to eat at least 7 servings of vegetables and fruits each day. Whole fruits rather than fruit juices can help ensure adequate fiber intake.
These foods contain vitamins, minerals, and fiber, a natural laxative. Be sure to include one or two servings of a vitamin C-rich fruit, like oranges and kiwis. And every day, eat at least one vegetable that's a good source of vitamin A—found in dark-green, leafy vegetables (such as spinach) or carrots. Other nutritious fruits and vegetables include broccoli, cabbage, cantaloupe, grapefruit, greens, strawberries, tomatoes, apricots, and sweet potatoes.
One serving of fruit = 1 medium piece of fruit or ½ cup (125 mL) fruit, ½ cup (125 mL) 100% juice, ¼ cup (60 mL) dried fruit
One serving of vegetable = ½ cup (125 mL) raw or cooked vegetables
Grain Products
Whole-grain and enriched breads, cereals, pasta and rice provide fiber, minerals and vitamins, as well as the energy you need. Eat at least 2 servings every day during your pregnancy. Good sources include whole wheat bread, pasta and cereal. Try to eat half the grains as whole grains to achieve fiber recommendations.
One serving = 1/2 cup (125 mL) or 1 slice
Milk and Alternatives
Three servings of milk, yogurt or cheese per day are necessary to give you the calcium you need. Non fat or low fat milk choices are best to help limit the amount of fat and cholesterol in the diet. Get your daily requirements from non fat milk, cheese or cottage cheese or yogurt. If you don’t like milk or can’t tolerate it, your doctor may suggest other high-calcium foods or prescribe a calcium supplement.
One serving = 8 fluid ounces (250 mL) of milk or yogurt or 1 1/2 ounces (50 g) of cheese
Meat and Alternatives
You need 2 servings of meat, poultry, fish, eggs, cooked legumes or nuts each day. Protein provides the necessary building blocks (amino acids) for the growth and repair of body tissues, such as those that make up the muscles, heart, lungs, eyes, and skin. Good sources include beef, chicken, fish, lamb, turkey, and pork. Choose lean meats and trim the fat and/or skin before cooking.
One serving = 2 ½ ounces (75 g) of cooked lean meat, 2 eggs, 2 tbsp. (30 mL) of peanut butter, and ¾ cup (175 mL) of cooked legumes and ¼ cup (60 mL) of nuts or seeds
Back to TopAdded Oils and Fats
Include small amount (2 to 3 tbsp.) (30 to 45 mL) of unsaturated fat each day. Choose vegetable oils such as canola, olive or soybean.
Less Healty Choices
Eat fewer food that are high in fat and sugar such as chips, candies, sweets and regular soft drinks. Generally, those foods contribute calories without many nutrients.
Water
Water is used to build new tissue, aid digestion, and dissolve the food you eat so it can be used by your body and your baby's body. Water also carries waste products away from both of you. Drink at least eight glasses each day. Because they often contain sugar and caffeine, choose coffee, tea, and soda less often than water.
Snacks
Healthy snacking during pregnancy is a good idea. This allows you to get the extra calories and nutrients you need without overstuffing yourself at mealtime. And, if large meals are causing you indigestion, eating many smaller meals, supplemented with healthy snacking, may help alleviate this problem.
Cravings
Many pregnant women experience cravings. The most common cravings include chocolate, sweets, dairy, and salty foods. These cravings are hormonal and as long as portions are moderate, they are not a major concern.
Occasionally, some women crave ice, laundry starch or some other unusual substance. This craving may be a sign that important nutrients, such as iron, are lacking in your diet. Talk to your health care professional if you have an urge to eat something that is not food.
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