For your he alth and that of your baby, eat a balanced diet and pay particular attention to the consumption of 4 important nutrients.
Although the nutritional needs of pregnant women do not differ greatly from those of other women, diet plays a crucial role during pregnancy. For your he alth and that of your baby, adopt a balanced diet and pay particular attention to the consumption of 4 important nutrients: iron, folate, calcium and essential fatty acids.
Folic acid: a little more every day…
a folic acid is an essential vitamin for the normal development of your baby's spine, brain and skull. However, food rarely provides enough folic acid for pregnancy needs. To avoid birth defects, all women who could become pregnant should everyday take a multivitamin containing 0.4 mg of folic acid. In the case of a planned pregnancy, it is recommended to start taking the vitamin supplement at least three months before becoming pregnant and to continue during thefirst three months of pregnancy.
For iron he alth
The iron needs of pregnant women increase particularly during the second and third trimesters of pregnancy. This iron surplus is important in order to increase the oxygenation capacity of the cells of the body and to promote the growth of the fetus and the placenta. To avoid the various complications linked to iron deficiency, foods rich in iron must therefore be on the daily menu of pregnant women: meat, poultry, fish, legumes, eggs, whole grains, spinach, dried fruits… Consume 2-3 servings of meat and meat alternatives each day. To maximize iron absorption from plant-based foods (enriched grain products, legumes), accompany these foods with a source of vitamin C (orange, strawberry, tomato, broccoli, etc.). Beware of coffee and tea taken during meals! These beverages reduce the absorption of iron. Since iron stores are depleted during pregnancy, a small iron supplement (30 mg) may be recommended during the second and third trimesters. Consult your doctor about this.
Calcium and vitamin D: for strong bones
Calcium and vitamin D are essential for the integrity of mom's bones and the development of baby's skeleton. If you want to breastfeed, these elements will also help in the production of breast milk. Consume 3-4 servings of produce every daydairy to ensure a good calcium intake. Vitamin D facilitates the absorption of calcium and its use by the body. It can be produced by exposure of the skin to the sun. However, given Canadian climatic conditions, it is best to rely on milk, fortified soy beverages and margarines as sources of vitamin D.
Essential fatty acids
Essential fatty acids (EFAs) play an important role in the nervous and visual development of the fetus. Dietary EFAs are found in vegetable oils (canola and soy), margarines and salad dressings made from non-hydrogenated vegetable oils, peanuts and certain tree nuts, as well as fatty marine fish (salmon, mackerel, sardines).
A pregnant woman's diet should be varied and the foods that compose it should come from each of the four major food groups. By following Canada's Food Guide to He althy Eating and choosing more servings, you will increase your intake of calcium, vitamin D, iron, folate and essential nutrients. Happy pregnancy!
