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Nutrition is important before, during and after pregnancy to ensure good health for you and your baby. While you are pregnant, all the nutrients your baby needs will come from the food you choose.

 

Following Canada's Food Guide is one of the easiest ways to make sure you include the nutrients that help create a healthy baby. Using the Food Guide, following your appetite and listening to your hunger and fullness cues are your best guides for calorie intake during pregnancy.

 

Important Nutrients During Pregnancy

 

The following nutrients are especially important for your baby's growth and development:

• Iron to develop your baby's blood
• Folic acid for cell growth
• Calcium and vitamin D for building bones and teeth
• Healthy fats to help your baby's brain grow

Iron

 

You need twice as much iron when you are pregnant. Iron helps to build up your blood supply and that of your baby. It is important to eat foods that contain iron as well as take a prenatal supplement that contains iron. For most women, this is all they need to do to ensure they have enough iron in their bodies. Some women; however, had low iron stored in their bodies at the start of their pregnancy. Your doctor will take a blood test to measure the amount of iron in your blood. If your iron levels are low, speak with your doctor to find out the right amount of iron for you. 

 

It is also important to eat foods that contain iron. Iron is most easily absorbed from meat, poultry and fish, so your best sources of iron are: beef, lamb, pork and chicken. If you don't eat meat, other sources of iron include: iron-fortified tofu, spinach, beans and lentils, apricots, bran flakes with raisins, pumpkin seeds, Cream of Wheat and egg yolk. 

 

Food, drinks and supplements can effect how well iron is absorbed. You should include food and drinks with vitamin C (most fruit and vegetables) when eating non-meat sources iron or taking a supplement that contains iron. For example, have diced tomatoes in your bean burrito or drink a small glass of cranberry juice with your prenatal vitamin.    

 

Folic Acid

 

Folic acid is a B vitamin. Folic acid is needed for every new cell that is developed, so it is very important before and during pregnancy. Folic acid is found in many foods, including spinach and other dark green leafy vegetables, asparagus, beans and lentils (e.g., baked beans, pinto beans), soybeans and brussel sprouts. Folic acid is also added to white bread products, cereals and pastas in Canada . 

 

Calcium and Vitamin D

 

To build strong bones for you and your baby, you need both calcium and vitamin D. Calcium comes from the Milk and Alternatives food group of Canada's Food Guide and includes milk, fortified soy beverages, yogurt and cheese. Canned salmon contains both calcium and vitamin D if you eat the bones. There are also many non-milk sources of calcium if you cannot drink milk.

 

Vitamin D primarily comes from sunlight — during most spring and summer months. In Canada vitamin D is added to milk and margarine to help you get the vitamin D you need when you can't get it from the sun. Fatty fish, such as salmon also contains some vitamin D. Vitamin D isn't found in many other foods, although you might see it in yogurt products (made from milk that has vitamin D added).

 

Omega-3 Fats

 

When you are pregnant, healthy fats are important in your diet to help with the growth and development of your baby's eyes and brain. One type of omega-3 fat called DHA is important during pregnancy and for babies because it helps to develop the brain and eyes of the fetus and may play a role in supporting language skills and coordination in babies and children. The best food source of omega-3 fats is fish; particularly fatty fish like salmon, mackerel, sardines, anchovies and rainbow trout. Eating fish while pregnant and breastfeeding is beneficial to both mom and baby! Flaxseed oil, ground flaxseed, walnuts and canola oil also contain a type of omega-3 fatty acid; however, our bodies do not use this type of omega-3 very well. These foods are healthy though – there is no reason to exclude them from your diet.

 

There are also several products in the grocery store that have DHA added (e.g., milk, yogurts, bread, crackers). Some have only small amounts of DHA and some aren't used very well by the body. Read the label to find out how much omega-3 fats are in the food you are buying. 

 

A Healthy Weight Gain During Pregnancy

 

A healthy weight gain during pregnancy is a good thing. The weight you gain will give you a better chance for having a healthy baby. The amount of weight you need to gain during pregnancy will depend on your health before pregnancy. 

 

Women who do not gain enough weight during pregnancy may deliver a low-birth weight baby.  Babies born with a low birth weight tend to have a number of health-related problems and illnesses.

 

Physical Activity During Pregnancy

 

Being pregnant does not mean giving up physical activity. Moderate exercise 3-4 times per week while you are pregnant will help to:

·         Increase blood circulation

·         Increase your energy levels

·         Keep your weight gain in a healthy range

·         Ease leg cramps and backaches

·         Prevent  constipation

·         Prepare your body for labour

 

If you were not physically active before becoming pregnant, or if you have any pregnancy related health issues, talk to your doctor before starting a new physical activity program.

 

To speak to someone about being physically active during pregnancy, call the Exercise and Pregnancy Helpline at 1-866-937-7678 or visit the Women's College Hospital website.

 

Discomforts During Pregnancy

 

During pregnancy it is common to experience pregnancy discomforts. These may include:

·         nausea

·         constipation

·         heartburn

 

Most often, pregnancy discomforts are part of the normal stages of pregnancy; however, there are some strategies to help minimize the discomfort. If pregnancy discomforts continue or interfere with your ability to eat or drink healthy foods, it is important to talk to your health care provider or call the Motherisk Morning Sickness Hotline at 1-800-436-8477.