Healthy Eating During Pregnancy
Pregnancy is a time to take care of yourself by eating enough to fuel your needs and to build a healthy baby. Your energy needs are even higher if you are exercising or breastfeeding. Expect to gain about 11 to 16 kg (25–35 lbs) during your pregnancy. Let the ‘rainbow’ be your guide. Include a variety of foods, both within and among the four food groups to assure that you and your baby get all the essential nutrients.
Eat meals and snacks at regular intervals to maintain a constant energy source for your developing baby and for your own working muscles during exercise. Try not to skip meals or go too long without eating. Include at least three food groups to balance your breakfast and all four food groups at lunch and dinner. Here are some sample nutritious meals:
Breakfast - High fibre cereal, milk and fruit/juice.
Lunch - Canned salmon sandwich, garden salad with vinaigrette, 1% milk and an apple.
Dinner - Chicken, beef or veggieburger with rice, baked potato, pasta or whole grain roll, plus steamed or raw veggies, fresh fruit and vanilla yogurt.
Use high carbohydrate snacks to fill the gap, especially before and after exercise. Good choices include a banana and yogurt, a crunchy granola bar, chocolate milk, 100% fruit juice, wheat crackers with peanut butter, and trail mix.
Here are some pregnancy nutrition tips.
Grain Products
Go for the grains—7 to12 Food Guide-size servings per day (or more if you are very active!). Grains are Mother Nature’s prime fuels for energy, plus B vitamins, iron and fibre. For long-lasting carbohydrates, trust fibre-rich whole grain breads and cereals.
Here’s a long list to choose from: multigrain rolls; rye bread; sesame bagels; flaxseed pitas; white and brown rice; enriched pasta; couscous oatmeal; bulgur cornmeal; muffins; biscuits and crackers; whole-grain pancakes or waffles
Vegetables and Fruit
Enjoy 5 to10 serving per day! Put some colour on your plate—mix dark green, deep yellow, orange and red veggies and fruits to get your antioxidants, fibre and folate. Enjoy fresh and frozen leafy vegetables like broccoli, spinach, rappini and bok choy and starchy vegetables such as white and sweet potatoes, green peas, corn, winter squash and plantain. Choose fresh, frozen or canned fruits as well as 100% fruit juices at meals or
for snacks.
Looking for fresh ideas? Try …
- a spinach salad with strawberries and citrus vinaigrette
- broccoli, red pepper and snow peas in a stir fry
- a handful of cherry tomatoes, baby carrots, green pepper strips and celery in a zip lock bag with an ice cube - makes a great snack to go!
Milk Products
Aim for 3 to 4 servings per day. Choose lower-fat dairy products for muscle contraction and bone-building calcium. Look for lactose-free milk products or, alternatively, fortified soy drinks if you are lactose intolerant or vegetarian.
Here are some great combos - a fruit smoothie;cheese and crackers; vanilla yogurt on a baked apple; crunchy cereal with milk; a soothing mug of hot cocoa (or cold milk) and a crispy oatmeal cookie.
Meat and Alternatives
Count on 2–3 servings a day. Build a strong baby with lean red meat, chicken, fish and other seafood, which provide high-quality protein, iron, zinc and important B vitamins. Alternatively, choose eggs, fortified soy products, cooked dried beans, peas, lentils, peanut butter and tofu.
Need some menu ideas? Try - spaghetti and meat sauce; chicken stir fry; beef and veggie kabob; grilled salmon steak; clam chowder; vegetable frittata/omelette; vegetarian chili; bean burritos; soy veggieburger/hot dog; chick pea salad; Asian tofu stir fry.
Here are some other important practices for good nutrition during pregnancy.
Make your fats count. Be sure to get essential fatty acids for baby’s brain development and eyesight by using canola and soybean oils and soft, non-hydrogenated margarine. Enjoy the benefits of fish such as salmon, tuna, mackerel, sardines and rainbow trout. Other food sources include nuts and seeds. High fat foods to limit include commercial baked goods like pies, cakes, cookies, pastries, fried snacks and batter-dipped and deep-fried foods.
Supplements. To meet mom and baby’s need for extra folic acid before and during pregnancy, a daily supplement with a minimum of 400 mcg of folic acid is recommended in addition to a nutritious diet. Talk with your health care provider about an appropriate prenatal supplement.
Drink lots of fluids. In addition to the fluid you need during and after exercise, consume at least 2 litres (8 cups) daily from water, milk, juice, sport drinks, soups and decaffeinated beverages.
For example, 4 cups water + 3 cups 1% milk + 1 cup orange juice = 8 cups (1 cup= 250 ml)
If you are a sport drink fan, choose one that is 6–8% carbohydrate like Gatorade or Powerade to prevent low blood sugar, to refuel muscles and to replace fluids and
electrolytes (sodium and potassium) lost in sweat.
Limit your caffeine. Limit coffee, tea and colas to (a total of ) 0–2 cups per day. Consuming too muchcaffeine can lead to dehydration which will decrease physical performance and can also reduce breast milk production.
Avoid alcohol. Drinking beer, wine and spirits throughout your pregnancy can be harmful to yourdeveloping baby. Alcohol should also be avoided when breastfeeding as it can be passed along to the baby in breast milk.
Get enough salt. It is not necessary to restrict salt/sodium intake during pregnancy. If you sweat alot during exercise, you may need to replace sodium by sensible use of table salt, condiments (mustard, pickles, ketchup, soy sauce, salsa), tomato or vegetable juice cocktail and soups.
Be careful with herbal teas. Herbal teas generally considered safe by Health Canada when used inmoderation (2–3 cups/day) are: citrus peel, ginger, lemon balm, linden flower, orange peel and rose hip. Chamomile teas are likely not appropriate for use during pregnancy. They have been reported to have adverse effects on the uterus. Discuss the safe use of herbal teas with your health care provider.
Choose the right energy bar. If you enjoy energy bars when you are active, be sure to pick one with more carbohydrates than protein to help you get ready for—or recover from—a workout. Energy bars should not be considered as a meal replacement.
Play it safe. Avoid raw meats, seafood, eggs and unpasteurized soft cheeses, hot dog wieners and pâtés to minimize the risk of contracting food-borne illnesses. Always follow safe food handling practices to reduce the risk of food poisoning. Fresh water fish, swordfish and fresh tuna can be a source of contaminants such as mercury. Contact your local public health office for any restrictions in your area.
Reference: GUIDE TO FITNESS During and After Pregnancy in the CF by Canadian Forces Personal Support Agency