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Eat Well, Live Well
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Eating Well with Canada's Food Guide
Eating Before Pregnancy
Having healthy eating habits is important before you become pregnant. Often, you may not find out you are pregnant until several weeks after conception, and eating well will ensure that your baby has enough nutrients to grow healthy during the important first few weeks of development. Following Canada's Food Guide is a great way to make sure you are getting all the nutrients you need to be healthy.
Folic acid (or folate) is an especially important vitamin to help your baby develop well. Folic acid is very important in the development of the baby's spinal cord, which develops in the first few weeks after conception. Include green leafy vegetables, meat, and legumes in your diet every day. Health Canada also recommends that all women of childbearing age take a supplement with 0.4 mg of folate every day for three months before and three months after you become pregnant.
Eating for Two
Eating well during pregnancy will keep both mom and baby healthy. Following Eating Well with Canada's Food Guide is a great way to make sure you are getting all the foods you need to have a healthy pregnancy. Some nutrients are especially important during pregnancy.
Folic AcidFolic acid, or folate, is a B vitamin found in higher amounts in green leafy vegetables, meat and legumes. Getting enough folic acid in your diet will help prevent spinal cord defects in your baby. Health Canada also recommends that all women who might become pregnant take a Folic Acid supplement of 0.4 mg every day for three months before and three months after becoming pregnant. Folate can be lost from foods during preparation, cooking, or storage. To retain folate: Serve fruits and vegetables raw whenever possible; Steam, boil, or simmer vegetables in a minimal amount of water; Store vegetables in the refrigerator. Some foods that are a good source of Folate include: Kiwi, Papaya, Broccoli, Brussel Sprouts, Spinach, Cabbage, Asparagus, Parsnips, Peas, Fortified Breakfast Cereal, lentils and chickpeas. For more information on Folic acid, see Folic Acid and Your Health in the BC Health Files. |
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Iron
When you are pregnant, your body needs twice as much iron. The extra iron will help support the changes your body is making during pregnancy, will help your baby grow well, and will provide him/her with iron until he/she is six months old. Reach for foods higher in iron and help your body absorb iron by eating it with some Vitamin C.
Beans, Tofu, Lean Meats, Dried Fruits, Spinach and Iron-Fortified Cereals are all good sources of iron.
Some examples of food combinations that help you get the most iron from foods:
- Split pea soup with a small amount of ham
- Iron fortified breakfast cereal with an orange or half a grapefruit
- Whole wheat pasta with lentils
For more information on Iron, see Iron Content of Common Foods in the BC Health Files.
Calcium and Vitamin D
Healthy bones are important for both you and your baby. Making sure you are getting at least 3 servings of calcium rich foods every day will help those bones grow. Dairy products are a great source of both Calcium and Vitamin D. If dairy is not a part of your diet, try to include calcium fortified foods like tofu, orange juice, and some types of beans and nuts.
Some foods that are a good source of calcium and Vitamin D include Milk, Fortified Rice or Soy Beverage, Fortified Margarine, Salmon, Tuna, Egg Yolk (Vitamin D), Yogurt, Cheese
For a list of all foods that are a good source of calcium, visit Food Sources of Calcium and Vitamin D in the BC Health Files.
Other concerns
Additional supplements might be required during your pregnancy. Talk to your doctor or a nutrition professional about the right amounts. Remember that supplements aren't a replacement for healthy eating, they just add to a balanced diet. Always keep any supplements out of reach of children.
Appropriate weight gain, drinking caffeine or herbal teas, consuming alcohol, or smoking during pregnancy are also important issues. Talk with your doctor or a nutrition professional if you have concerns about these issues.
Breastfeeding
Health Canada recommends exclusive breastfeeding for 6 months to give your baby the best start in life. Breast milk has all the nutrition your baby needs for the first 6 months of life, and also helps protect your newborn from getting sick.
Breast milk is the best food for your baby from birth to 6 months.
For help with breastfeeding, contact:
Lactation Consultant through the hospital at 565-2327
La Leche League at 964-0502 or 612-0085.
For more information on breastfeeding, contact:
Northern Health's Community Nutrition Program at 565-7384.
or download the Baby's Best Chance resource booklet from BC Ministry of Health.
More Nutrition Information
For general nutrition information contact:
Northern Health's Community Nutrition Program at 565-7384
Dietition Nutrition Information Society
Health Canada Office of Nutrition Policy and Promotion
