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Prenatal Nutrition
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Pregnancy
During pregnancy your body is going though many changes. To support these changes and the growth of your baby, you will need more nutrients and energy. Following
Canada's Food Guide and selecting more servings of foods to provide additional nutrients is the best way to ensure you are getting the energy you require to support a healthy baby. Women are encouraged to follow the Food Guide, including foods from all four food groups and allow their appetite to guide their energy intake.
(THIS SECTION ON NUTRITION IS ADAPTED FROM: Health Canada. Nutrition for a Healthy Pregnancy: National Guidelines for the Childbearing Years. Ottawa: Minister of Public Works and Government Services Canada; 1999.)
Tips:
The following tips can help you get the nutrients needed for a healthy pregnancy:
- Eat 7-8 servings of fruits and vegetable each day - Eat lots of fruits and vegetables and remember if you drink juice, make sure it is 100% pure fruit juice. Choose colourful vegetables and fruits whenever you can. These are a great source of folate, vitamins and
fibre.
- Eat 6-7 servings of Grain Products each day - Choose whole grain breads, cereals, crackers, pasta and rice. Grain products are a great source of carbohydrate (energy), iron and
fibre.
- Eat 2 servings of milk and alternatives each day - Milk, chocolate milk, yogurt, cheese and foods made with milk are all great sources of calcium and protein. If you can't drink milk, fortified soy milk is a healthy alternative. Non-dairy
foods also contain calcium, such as canned salmon with the bones,
broccoli, and almonds. However, if you are not eating these foods
everyday, then increase consumption of Milk and Alternatives to 3
servings a day to provide the calcium needed for pregnancy
- Eat 2 servings of meats and alternatives each day - For a great source of iron and protein choose leaner meat, fish and poultry or meat alternatives such as eggs, lentils, beans, tofu and peanut butter.
- Eat regular meals - Remember that if you don't eat, neither does your baby.
- Eat breakfast every day - Breakfast is an important meal to start off the day and if you skip breakfast you will probably not be able to make up those nutrients lost.
- Eat healthy snacks between meals - Pregnant women need 2-3 extra Food
Guide servings each day from a variety of food groups to support the
extra energy and nutrients needed for pregnancy. Follow your appetite.
When you are hungry between meals choose healthy foods such as yogurt,
fruit, vegetables, homemade bran or oatmeal muffins, whole grain
crackers with cheese, nuts, etc. Healthy snacks are a great way to meet
your extra nutrient needs.
- Take a prenatal vitamin every day - Remember a prenatal vitamin does not reduce or replace healthy eating. It will help you get the extra vitamins and minerals you need while you are pregnant.
Key Nutrients During Pregnancy:
The key nutrients during pregnancy include folate/folic acid, calcium, vitamin D, iron and essential fatty acids.
Folate/folic acid:
Folate/folic acid is a B vitamin that helps to decrease the risk of neural tube defects (NTDs). NTDs are birth defects that affect a baby's spine and brain, such as spina bifida. Folate is the form of the vitamin found in food and folic acid is the form found in pills. It is especially important for women to take a multivitamin that contains 0.4mg of folic acid before becoming pregnant and during the first few months of pregnancy. Although a multivitamin is recommended this does not reduce or replace the need to make healthy food choices following
Eating Well with
Canada's Food Guide.
Foods High in Folate:
- green or yellow beans
- broccolio spinach
- brussel sprouts
- cauliflower
- orange juice
- cantaloupe
- strawberries
- asparagus
- peas
- bran cereal
- whole wheat bread
- wheat germ (toasted)
- Lentilso pinto beans (cooked)
- kidney beans
- baked beans
- peanuts
- sunflower seeds
For more information on folic acid and neural tube defects visit the
Public
Health Agency of Canada.
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Iron:
Iron is an essential nutrient during pregnancy as it helps build healthy blood for you and your baby. Following the recommended Meat and Alternative servings in
Eating Well with
Canada's Food Guide will provide you with the iron needed to support a healthy pregnancy. Meat, fish and poultry are great sources of iron. As well, meat alternatives such as dried beans and lentils are good sources of iron. Foods high in vitamin C can help your body absorb iron better, especially when eating non-meat sources of iron such as beans.
Calcium and Vitamin D:
Calcium and vitamin D work together to build strong bones and teeth for your baby. They also help to keep your bones and teeth strong throughout your pregnancy. Follow
Canada's Food Guide to ensure that you are getting the recommended servings from the Milk
and alternatives food group will provide you with the calcium and vitamin D you and your baby need. Also important to know is that vitamin D is made by your skin from exposure to the sun, so get out and enjoy a little sunshine. Some good sources of calcium and vitamin D include: milk, chocolate milk, yogurt, cheese, broccoli, orange juice with added calcium and fortified soymilk.
Essential Fatty Acids:
Essential fatty acids such as linoleic acid are very important for the proper development of your baby's brain.
Pregnant women are encouraged to include some sources of essential fatty acids in their daily eating pattern. Sources of essential fatty acids include: soybean, canola oils, non-hydrogenated margarines and salad dressings made from non-hydrogenated canola or soybean oils. Women are also encouraged to limit the amount of fried foods, higher fat commercial bakery products and snack foods.
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Healthy Weight Gain for Pregnancy:
Women come in many shapes and sizes, all of which can be healthy. Most women will have a healthy weight gain while pregnant if they follow a few general tips:
- Eat a variety of foods according to
Canada's Food Guide
- Be active while you are pregnant
- Eat when you are hungry, and do not cut back on food
If you do not gain enough weight while pregnant, you are at higher risk of having a
low-birth weight baby. This may cause problems with the baby's development and growth. If you gain too much weight while pregnant, you are at higher risk of having a high-birth weight baby and of
getting gestational diabetes
(diabetes while you are pregnant). This may lead to a long labour and higher risk of illness for you.
How much weight you should gain during pregnancy depends on your body weight and height before you became pregnant. The recommended weight gain for most women during pregnancy is approximately 25-35 pounds. If you were overweight or underweight before becoming pregnant talk to a Registered Dietitian or your health care provider about the weight gain that is best for you.
During pregnancy you gain weight in many areas. Below is a list of the average weight gain in each area during a typical pregnancy. You may be surprised that only 5-8 pounds of this weight gain is fat. The fat is stored for extra energy that you will need while you are pregnant and breastfeeding.
Average weight gain in each area during pregnancy:
- Blood - 4 lbs
- Extra fluids/fluid retention - 2 to 3 lbs
- Energy stored as fat for pregnancy and breastfeeding - 5 to 8 lbs
- Placenta and amniotic fluid - 4 to 6 lbs
- Baby - 6 to 8 lbs
- Breasts - 2 to 3 lbs
- Uterus - 2 to 3 lbs
Note: If you have gained more than the recommended amount of weight in the pregnancy, do not diet to lose weight. Cutting out food and calories can put you and your baby at risk.
To learn more about the changes to you body and the growth of your baby, go to
Pregnancy, Trimesters. For
more information on teenagers, see -
pregnancy weight gain.
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Caffeine:
Pregnant and breastfeeding women should limit the amount of caffeine they consume to no more than 300mg/day from all sources. This is approximately a maximum of 1-2 cups of coffee/day. For more information on caffeine and sources of caffeine please refer to
Health Canada.
(Adapted from Health Canada website)
Fish:
To protect the fetus and nursing infant however, pregnant women or women
who are breastfeeding should take care to eat no more than two fish meals (2
x 170 gram serving size) per week and:
- choose fish primarily from the low mercury category (i.e., < 0.05
ppm Mercury)
- avoiding most medium and high mercury fish (i.e., ≥ 0.05 ppm
Mercury) except canned light tuna (see below)
The Leeds, Grenville, and Lanark District Health Unit advises women who are
pregnant, breastfeeding, or of childbearing age and children under 15 to
avoid canned albacore "white" tuna due to high levels of mercury. Light
canned tuna (skipjack species) is a medium mercury content fish, therefore:
- Women who may become pregnant can eat 2 cans (2 x 170 grams) per
week
- Young children and pregnant or breastfeeding women can eat about
one can (or ~2 half-can portions) per week (and should ensure they
keep other fish meals in the low mercury category)
Please see the “Fish
Consumption Advise and Guidelines for Vulnerable Subgroups” for more
information on fish intake. If you regularly eat locally caught fish be sure
to check "Guide to Eating Sport Fish in Ontario". This resource is available
through the Ministry of Natural Resources for information on the quantities
and sizes of fish that can be safely eaten. You can also check out their
web site.
(Adapted from Ministry of Natural Resources)
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Herbal Teas:
Some herbal teas can be harmful to you or your baby. The following are herbal teas generally considered safe if taken in moderation (no more than 2 cups/day):
-
Citrus peel
-
Ginger
-
Lemon Balm
-
Linden flower
-
Orange Peel
-
Rose hip
Healthier alternatives to herbal tea could be milk, hot milk, hot apple juice, plain water, hot lemon or Ovaltine.
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Nausea and Vomiting
In the first few months of pregnancy many women feel sick from time to time. The changes in your hormones levels may be the reason you feel nauseated. Some of the following tips may help you to feel better:
- Try eating bread, dry cereal or crackers before getting out of the bed in the morning.
- Get out of bed slowly in the morning and avoid sudden movements.
- Try not to skip meals, you will feel worse if you stomach is empty.
- Eat small meals more frequently each day rather than three large meals.
- Have a snack before you go to bed.
- Do not drink fluids with a meal. Drink them before or after.
- Avoid high fat and fried food, coffee and foods with strong smells or tastes.
If you cannot stop vomiting or if you feel too sick to eat at all, talk to your health care provider.
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Heartburn
Thirty to fifty percent of pregnant women experience heartburn in the second half of their pregnancy. Heartburn occurs from the pressure of the baby against your stomach. The following tips may help you manage your heartburn:
- Eat smaller, more frequent meals each day
- Eat slowly and chew food well
- Drink fluids between meals rather than with meals
- Avoid spicy, high fat foods and coffee
- Do not lie down for at least one to two hours after eating
- Try not to bend and stoop after eating
- Wear loose fitting clothing
- Do not take antacids without consulting a physician
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Constipation
Many women suffer from constipation during pregnancy. Constipation can be caused by pressure of the baby against the bowel, hormone changes and a decrease in physical activity. Choose high fibre foods and increase fluid intake to help with constipation. The following ideas may help you feel better:
- Eat more whole grain breads and cereals, vegetable and fruits and legumes such as bean, split peas and lentils
- Drink 8-12 cups of fluid each day. Choose water, milk, 100% fruit juice and other caffeine free beverages.
- Be physically active
Do not take laxatives unless recommended by your physician. Some laxatives are not safe while you are pregnant.
THIS SECTION ON NUTRITION WAS: Adapted from Health Canada. Nutrition for a Healthy Pregnancy: National Guidelines for the Childbearing Years. Ottawa: Minister of Public Works and Government Services Canada; 1999.
Nutrition:
and
Adapted from Healthy Eating for a Healthy Baby produced by Best Start and the Nutrition Resource Centre, November 2002.
More information on nutrition for a
healthy
pregnancy from Health Canada.
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